Top 20 Bodyweight WODs for CrossFit

by WOD Fever

Top 20 Bodyweight WODs for CrossFit

Ditch the kettlebells and barbell for a change.  This is a list of 20 bodyweight WODs you can do anywhere you have a pullup bar, a box, and a jump rope.  Great for CrossFit, conditioning, or as a way to switch up your training. If you'd like to stick with the weight - browse more WODs in our WOD database.  

1.      “Mary” WOD

20min AMRAP

5 Handstand Push-ups

10 Pistol Squats

15 Pull-ups

2.      500 Double Unders for Time

500 Double-unders for time

At beginning of each minute, do 3 Air Squats

3.      Hero WOD “J.T.”

21-15-9 reps of:

Handstand push-ups

Ring dips (or alternate)

Push-ups

4.      The Hotel Room WOD

20 Rounds for Time:

5 Push-ups

5 Air Squats

5 Sit-ups

5.      200 Air Squats

For Time:

200 Air Squats

6.      “Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

7.      Gymnastic Conditioning

3 Rounds for Time:

10 Handstand Push-ups

Run 200m

8.      Countdown by Burpees

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees

Sit-ups

9.      “Annie”

50-40-30-20-10 Reps of:

Double-unders

Sit-ups

10. Reverse Pyramid WOD

50 Sit-ups

40 Push-ups

30 Box Jumps (24” / 20”)

20 Pull-ups

10 Bench Dips

40 Sit-ups

30 Push-ups

20 Box Jumps (24” / 20”)

10 Pull-ups

30 Sit-ups

20 Push-ups

10 Box Jumps (24” / 20”)

20 Sit-ups

10 Push-Ups

10 Sit-ups

11. Gymnastic Fantastic

3 Rounds for Time:

10 Muscle-ups

10 Forward Rolls

20 Pistol squats, alternating

Handstand walk 20 yards

12.  “Cindy”

20min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

13. Gymnastic Stamina WOD

21-18-15-12-9-6-3 Reps of:

Handstand Push-ups

L Pull-ups

14. 20 Minute EMOM

Minute 1: 15 Push-ups

Minute 2: 10 Pull-ups

Minute 3: 15 Sit-ups

Minute 4: 20 Lunges

15. Cardio WOD

8 Rounds for Time:

Run 400m

Rest 90 seconds

16. Muscle-ups for Time

For Time:

30 Muscle-ups

17. 10 to 1

Round 1 will be 10 burpees and 1 pull-up, and so on. 

For time:

10-9-8-7-6-5-4-3-2-1 Burpees

1-2-3-4-5-6-7-8-9-10 Pull-ups

18. Hero WOD “Murph”

1-mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-mile Run

19. Tabata Something Else

32 intervals of 20 seconds of work and 10 seconds of rest.  Each movement has 8 rounds.

Tabata Pull-ups

Tabata Push-ups

Tabata Sit-ups

Tabata Air Squats

20. Leg Burn-out

3 Rounds for Time:

100-ft Walking Lunge

50 Air Squats

50 Hip Extensions

Wrap Up

Give this list a go next time you’re looking to focus on bodyweight movements, or wanting something different.  If you’re every on the road or stuck in a hotel, this list of bodyweight WODs will also serve you well.  

 

WOD Fever

Motivation. Information. Preparation.

We want to make every WOD your best WOD.  

WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day".  Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

4947 comments

Your comment was posted successfully! Thank you!

  • https://github.com/devloper-android
    https://github.com/devloper-android/poly-ai-apk-premium
    https://github.com/devloper-android/poly-ai-apk-premium/blob/main/README.md
    https://github.com/devloper-android/netflix-apk-premium
    https://github.com/devloper-android/netflix-apk-premium/blob/main/README.md
    https://github.com/devloper-android/Spotify-apk-premium
    https://github.com/devloper-android/Spotify-apk-premium/blob/main/README.md
    https://github.com/devloper-android/undress-ai-apk-premium
    https://github.com/devloper-android/undress-ai-apk-premium/blob/main/README.md
    https://github.com/devloper-android/redream-apk-premium
    https://github.com/devloper-android/redream-apk-premium/blob/main/README.md
    https://github.com/premium-android
    https://github.com/premium-android/spicy-ai-apk-premium
    https://github.com/premium-android/spicy-ai-apk-premium/blob/main/README.md
    https://github.com/premium-android/chat-gpt-4-apk-premium
    https://github.com/premium-android/chat-gpt-4-apk-premium/blob/main/README.md
    https://github.com/premium-android/crushon-ai-apk-premium
    https://github.com/premium-android/crushon-ai-apk-premium/blob/main/README.md
    https://github.com/premium-android/candy-ai-apk-premium
    https://github.com/premium-android/candy-ai-apk-premium/blob/main/README.md
    https://github.com/premium-android/crunchyrool-apk-premium
    https://github.com/premium-android/crunchyrool-apk-premium/blob/main/README.md
    https://pastelink.net/v9xsiali
    https://pastelink.net/8z00vwtb
    https://pastelink.net/3hiept9o
    https://pastelink.net/6hwomdi1
    https://pastelink.net/p2aeyo8g
    https://wokwi.com/projects/413905364156453889
    https://wokwi.com/projects/413905383368473601
    https://wokwi.com/projects/413905401875846145
    https://wokwi.com/projects/413905425729906689
    https://wokwi.com/projects/413905449422490625
    https://rentry.co/dwp3498m
    https://rentry.co/ouykd2es
    https://rentry.co/67xa5vtq
    https://rentry.co/5devhc66
    https://rentry.co/bwa354n9
    https://radar.cloudflare.com/scan/316c2b91-41f6-4562-8ecf-849a6cc96d57/summary
    https://radar.cloudflare.com/scan/e621a605-687d-45ca-be2b-eef7b6e9113e/summary
    https://radar.cloudflare.com/scan/dd1db9cf-47ef-490b-8b9c-6082245fde3d/summary
    https://radar.cloudflare.com/scan/7a591dbb-bfa8-441a-8fd4-6cfe90164de6/summary
    https://radar.cloudflare.com/scan/f52db958-bcbb-455c-94b2-717b97514210/summary
    https://radar.cloudflare.com/scan/a2057377-9a90-40c7-95d9-9acd59a6a558/summary
    https://radar.cloudflare.com/scan/7f7e5816-8e73-4c46-95e6-97212ef67a21/summary
    https://radar.cloudflare.com/scan/9cdca438-25da-4b64-952e-5f2f7b19b1f4/summary
    https://radar.cloudflare.com/scan/007b6ad5-5fb9-4904-9896-eafceb0f2f60/summary
    https://radar.cloudflare.com/scan/c437732d-4c7a-4648-9b46-17b03d103c85/summary
    https://radar.cloudflare.com/scan/7c91110c-39b2-4da0-a1a7-426b4d6d64e8/summary
    https://radar.cloudflare.com/scan/023ec541-8a91-44c8-8abb-88ee8c488e0e/summary
    https://radar.cloudflare.com/scan/4603db1b-e284-4ab9-a33c-05a344adb7bb/summary
    https://radar.cloudflare.com/scan/f3eb7085-a2ad-43c1-8d6c-fbb4bb5220e9/summary
    https://radar.cloudflare.com/scan/e8e3d17a-2474-4347-8398-9249838fcdf0/summary

    sawer

  • https://old.bitchute.com/video/A7FTDGROGM5B/
    https://old.bitchute.com/video/DVH2M3PRXnbI/
    https://old.bitchute.com/video/GqGcyQ5gVpZ9/
    https://old.bitchute.com/video/Dux9RC5WUIGj/
    https://old.bitchute.com/video/PTUSLCq3kiop/
    https://old.bitchute.com/video/ZpcWsZeykm7x/
    https://old.bitchute.com/video/O7EFgIY6lMsV/
    https://old.bitchute.com/video/a1QqHp1ZvDx6/
    https://wokwi.com/projects/428960426141270017
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.761344.0
    https://jsbin.com/vudolefovo/edit?html,output
    https://paiza.io/projects/E9JxmViN1WekjwOL_DGwpw?language=php
    https://snippet.host/dmepsz
    https://ctxt.io/2/AAB4tUGwFA
    https://rextester.com/NDBHI16455
    https://www.onlinegdb.com/G53uYWl5B
    https://glot.io/snippets/h6o9jy9q6s
    https://app.daily.dev/posts/sdsdsdg-acntqalcz
    https://hackmd.io/@movietime/rJjx4PH1gx

    p0pul4rm0v135

  • https://old.bitchute.com/video/4y8zQDJRi8wg/
    https://old.bitchute.com/video/Qpw2fKiPzcX2/
    https://old.bitchute.com/video/MlIV6T3NbYyq/
    https://old.bitchute.com/video/mJq51q7YjH8c/
    https://old.bitchute.com/video/zFjxCwC50qAh/
    https://old.bitchute.com/video/EIwhGD84o8bb/
    https://old.bitchute.com/video/bgaaMn2VuZNN/
    https://old.bitchute.com/video/i0qTakycxhKa/
    https://old.bitchute.com/video/4MYP4Y2PlWi9/
    https://old.bitchute.com/video/SaY33Vcu0Efr/
    https://old.bitchute.com/video/IsQbYKHtKtC7/
    https://old.bitchute.com/video/HHf7927Pgpma/
    https://old.bitchute.com/video/rtfMMQIszuwe/
    https://old.bitchute.com/video/yjqrFADKqlWl/
    https://wokwi.com/projects/428955773177943041
    https://jsbin.com/hakoherufu/edit?html,output
    https://paiza.io/projects/lADdkJOglHfDy6d76pYKAg?language=php
    https://snippet.host/wcgttg
    https://ctxt.io/2/AAB4hVSHEA
    https://www.onlinegdb.com/DM8yLf2zE
    https://glot.io/snippets/h6o7hxbpug
    https://paste.centos.org/view/7bed4879
    https://paste.intergen.online/view/2830ca12
    https://hackmd.io/@movietime/HJF5GIrJgl
    https://app.daily.dev/posts/p0pul4rm0v135-y4bwj4zwg
    https://sharing.clickup.com/9018966855/t/h/86et7x3dx/IXTZR1OCT4GRMHN
    https://forum.thecodingcolosseum.com/topic/54463/p0pul4rm0v135
    https://foro.ribbon.es/topic/71694/p0pul4rm0v135

    p0pul4rm0v135

  • https://old.bitchute.com/video/xJZvBMWuN23H/
    https://old.bitchute.com/video/MW4Q0q7dpnDS/
    https://old.bitchute.com/video/n8JvXB0s6L8p/
    https://old.bitchute.com/video/WeuYrZjOkCIS/
    https://old.bitchute.com/video/rS4eLX4TrQeu/
    https://old.bitchute.com/video/ZatXKq0VqcGQ/
    https://old.bitchute.com/video/an7LX6lqb5eO/
    https://old.bitchute.com/video/UK8CpX3BfFaK/
    https://old.bitchute.com/video/8TkV4cv0phrO/
    https://old.bitchute.com/video/w7T7rRZguLtN/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.761322.0
    https://wokwi.com/projects/428948854888323073
    https://healingxchange.ning.com/profiles/blogs/cgxvj7hv
    https://forum.thecodingcolosseum.com/topic/54447/cgxvj7hv
    https://foro.ribbon.es/topic/71683/cgxvj7hv
    https://app.daily.dev/posts/cgxvj7hv-r3hiribhm
    https://glot.io/snippets/h6o4hjrw6n
    https://paiza.io/projects/nR8fNJVk1_Z2B6u_p7-uRQ
    https://jsbin.com/dezanucoku/edit?html,output
    https://pastebin.com/6VzrVaTH
    https://pastelink.net/z7v7pnef
    https://etextpad.com/w5pk8xnsry
    https://www.wowace.com/paste/ec0db789
    https://www.pastery.net/qhnsbx/
    https://paste.centos.org/view/d269a4eb
    https://onlinegdb.com/ykv8rCxwQ
    https://jsbin.com/poviwamiqi/edit?html,css,js,console,output
    https://paiza.io/projects/l-MSEcLdkdDQ2hwQ16oPEQ
    https://www.wowace.com/paste/1acc5fa2
    https://updownradar.com/status/toonclash.com

    zaza

  • https://x.com/sinnersmove
    https://old.bitchute.com/video/ZatXKq0VqcGQ/
    https://old.bitchute.com/video/an7LX6lqb5eO/
    https://old.bitchute.com/video/UK8CpX3BfFaK/
    https://old.bitchute.com/video/8TkV4cv0phrO/
    https://old.bitchute.com/video/w7T7rRZguLtN/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.761317.0
    https://wokwi.com/projects/428937274400849921
    https://healingxchange.ning.com/profiles/blogs/nbubeeh
    https://forum.thecodingcolosseum.com/topic/54425/nbubeeh
    https://foro.ribbon.es/topic/71672/nbubeeh
    https://app.daily.dev/posts/nbubeeh-oqd7ijwta
    https://glot.io/snippets/h6nzev1gcw
    https://paiza.io/projects/rDp0x6H34gIh3fLQjZrpFA
    https://jsbin.com/tuzisiguke/edit?html,output
    https://pastebin.com/K87Epayd
    https://pastelink.net/p5iz70w8
    https://etextpad.com/gmlzrjider
    https://www.wowace.com/paste/d46cba26
    https://www.pastery.net/hkmghc/
    https://paste.centos.org/view/4f9120b7
    https://www.onlinegdb.com/wB7RLIi0P
    https://jsbin.com/xebugufeto/edit?html,css,js,console,output
    https://paiza.io/projects/hJG-HVen-9Tb_ZOs2WwHDA
    https://www.wowace.com/paste/fb22e836
    https://updownradar.com/status/Mysedgwick.com

    zaza

  • https://old.bitchute.com/video/RQ6BdsqzJHRw/
    https://old.bitchute.com/video/lgKHbPUBf1wE/
    https://old.bitchute.com/video/x5sptAYd0maV/
    https://old.bitchute.com/video/7aIE8s1tpPGC/
    https://old.bitchute.com/video/VqlB1hKxzJAz/
    https://old.bitchute.com/video/QtPBSlrW8ELv/
    https://searchtech.fogbugz.com/default.asp?Suggestions.1.761241.0
    https://wokwi.com/projects/428911899497846785
    https://healingxchange.ning.com/profiles/blogs/ckjcod24
    https://forum.thecodingcolosseum.com/topic/54325/ckjcod24
    https://foro.ribbon.es/topic/71537/ckjcod24
    https://app.daily.dev/posts/ckjcod24-ktanrll8p
    https://glot.io/snippets/h6nocmsltk
    https://paiza.io/projects/UhtNj1kQ0pDZ3p1QNKBrZQ
    https://jsbin.com/nasefoxuqe/edit?html,output
    https://pastebin.com/26b54JfF
    https://pastelink.net/w5ltyrrd
    https://etextpad.com/zmlexov2pj
    https://www.wowace.com/paste/0017732f
    https://www.pastery.net/qgkabj/
    https://paste.centos.org/view/db93e3ef
    https://www.onlinegdb.com/gV9WBxlHC
    https://jsbin.com/wasimacawi/edit?html,css,js,console,output
    https://paiza.io/projects/5lPRApXHts8tWH_Czc_3xA
    https://www.wowace.com/paste/61937a21
    https://updownradar.com/status/Mysedgwick.com

    zaza

Leave a comment

Back to New Posts