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

5225 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://www.imdb.com/list/ls546485408
    https://www.imdb.com/list/ls546419825
    https://www.imdb.com/list/ls546418512
    https://www.imdb.com/list/ls546427619
    https://www.imdb.com/list/ls546427699
    https://www.imdb.com/list/ls546427924
    https://www.facebook.com/Phim.Ma.Da.2024.Thuyrt.Minh.VietSUB
    https://www.imdb.com/list/ls546480759
    https://www.imdb.com/list/ls546480978
    https://www.imdb.com/list/ls546485046
    https://www.facebook.com/Watch.Gatao.Like.Father.Like.Son2024.hdTw
    https://www.imdb.com/list/ls546485847
    https://www.imdb.com/list/ls546487556
    https://www.facebook.com/Deadpool3.wolverine2024.filme.Completo.dublado.Hd
    https://lookerstudio.google.com/reporting/104d9430-7e88-4435-bb51-37da5c60ad35

    SVFSENT

  • https://github.com/inuyaksa/jquery.nicescroll/issues/840
    https://github.com/devbridge/jQuery-Autocomplete/issues/856
    https://github.com/learn-co-students/js-jquery-modify-html-lab-bootcamp-prep-000/issues/1904
    https://github.com/igorescobar/jQuery-Mask-Plugin/issues/809
    https://github.com/learn-co-students/js-jquery-modify-html-readme-bootcamp-prep-000/issues/1399
    https://github.com/learn-co-students/jquery-selectors-readme-bootcamp-prep-000/issues/1831
    https://github.com/learn-co-students/js-jquery-event-listeners-readme-bootcamp-prep-000/issues/1775

    herbertlawson034

  • https://github.com/goldbergyoni/nodebestpractices/issues/1304
    https://github.com/Akshat4112/SchoolErp/issues/34
    https://github.com/sindresorhus/awesome-nodejs/issues/1291
    https://github.com/PhiloNL/Laravel-Blade/issues/56
    https://github.com/CalciferZh/SMPL/issues/79
    https://github.com/acode/cli/issues/212
    https://github.com/jverdi/JVFloatLabeledTextField/issues/229
    https://github.com/sashahart/vex/issues/68

    faeyteut

  • https://datastudio.google.com/embed/s/vMiZH0SFyZw
    https://datastudio.google.com/embed/s/uV2HIiRKdrk
    https://datastudio.google.com/embed/s/o0HdbPju4Yc
    https://datastudio.google.com/embed/s/nohgGS3YjnM
    https://datastudio.google.com/embed/s/mK4w4gB8QTo
    https://datastudio.google.com/embed/s/j2S9USuNglw
    https://datastudio.google.com/embed/s/nJVZf-wDWVw
    https://datastudio.google.com/embed/s/v9Fl9iVsCBo
    https://datastudio.google.com/embed/s/muLAflKUSH0
    https://datastudio.google.com/embed/s/l7AwnA2tY7M
    https://datastudio.google.com/embed/s/m29Tj7O7HXs
    https://datastudio.google.com/embed/s/kiGTH_Lp4ng
    https://datastudio.google.com/embed/s/i_JswVF3m5Q
    https://forum.freeflarum.com/d/118797-csdcdsdss
    https://minecraft.curseforge.com/forums/general-curseforge/support/278738-csdcdsdss
    https://matters.town/a/jrkrf8i5n7to
    https://herbalmeds-forum.biolife.com.my/d/129061-csdcdsdss
    https://plaza.rakuten.co.jp/harrykur05/diary/202408310001/
    https://www.bankier.pl/forum/temat_csdcdsdss,67943343.html
    http://www.shadowville.com/board/general-discussions/csdcdsdss#p608228
    https://wandering.flarum.cloud/d/101321-csdcdsdss
    https://forumketoan.com/threads/csdcdsdss.36746/
    https://diendannhansu.com/threads/csdcdsdss.541175/
    https://gitlab.pavlovia.org/-/snippets/22666
    https://www.forexagone.com/forum/questions-debutants/csdcdsdss-146935#245216
    https://medium.com/yurigheboy25/https-datastudio-google-com-embed-s-vmizh0sfyzw-c3ae240b91b5 https://wokwi.com/projects/407710865468776449 https://pastelink.net/3bcvjv2d https://pastenote.net/no54h https://hackmd.io/Moveflixsite/HJp4sQehC
    https://notes.io/wmjyG
    https://ctxt.io/2/AADY26B_Fg
    https://binshare.net/W2h5Oap3OqiPqwZqdKAz
    https://yamcode.com/csdcdsdss
    https://paste.thezomg.com/219115/25082440/
    https://rentry.co/d235bobt
    https://paste.ee/p/JT621
    http://pastie.org/p/5hEEI670rGMTFrJtiuUxOW
    https://paste4btc.com/CDUSB1VH
    https://privatebin.net/?babb6a85466429fb#HFBxC5dBTdVYJCFSFx8PLtihhSgaJbszSM49NwHi3VnE
    https://p.ip.fi/4BjU
    https://tempel.in/view/tlpknG
    https://paiza.io/projects/5wN4anFr_-6-2E3gvj2vcQ

    CSdcDSDss

  • https://ewebrus2333.ac-page.com/mueang-laplae-ep1
    https://ewebrus2333.ac-page.com/mueang-laplae-ep2
    https://ewebrus2333.ac-page.com/sunsetxvibesep12
    https://ewebrus2333.ac-page.com/mom-s-friend-s-son-ep5
    https://ewebrus2333.ac-page.com/mom-s-friend-s-son-ep6
    https://ewebrus2333.ac-page.com/ponchiwan-ep16
    https://github.com/kamens/jQuery-menu-aim/issues/102
    https://github.com/jeromeetienne/jquery-qrcode/issues/139
    https://github.com/jquery-form/form/issues/619
    https://github.com/defunkt/jquery-pjax/issues/743
    https://github.com/camsong/You-Dont-Need-jQuery/issues/260
    https://github.com/jquery/jquery-mousewheel/issues/242
    https://github.com/mattbryson/TouchSwipe-Jquery-Plugin/issues/373

    https://ewebrus2333.ac-page.com/mueang-laplae-ep1

Leave a comment

Back to New Posts