Crossfit Bodyweight Workouts(All workouts require nothing more than a pullup bar, rings, or a jumprope.)Edited by Shane Skowron. Version 1.0, 10/19/08Girls and Heroes WODs:
Official Crossfit named WODs and benchmarks.
Angie
100 Pullups100 Pushups100 Situps100 Squats
Barbara
20 Pullups30 Pushups40 Situps50 Squats
Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)
Chelsea
Each min on the minute for 30 minutes
5 Pullups10 Pushups15 Squats
Cindy
As many rounds as possible in 20 minutes
5 Pullups10 Pushups15 Squats
Mary
As many rounds as possible in 20 minutes
5 Handstand pushups,10 1legged squats,15 Pullups
JT
21,15,9 reps, for time:
Handstand pushups,Ring dips,Pushup
Annie
50,40,30,20,10 reps
Doubleunders,Situps
Nicole
As many rounds as possible in 20 minutes
Run 400m,Max rep pullups
Note number of pullups each round.
Murph
Run 1 mile,100 pullups,200 pushups,300 squats,Run 1 mile
Partition the pullups, pushups, and squats as needed.
Start and finish with a mile run. If you've got a 20# vest or body armor, wear it.
Jason
100 Squats 5 Muscleups 75 Squats 10 Muscleups 50 Squats 15 Muscleups 25 Squats 20 Muscleups
Griff
Run 800m,Run 400m backward,Run 800m, Run 400m backward
Ryan
5 rounds for time:
7 muscleups,21 burpees
Each burpee 12” above max reach
Other CFHQ Designed WODs:
These workouts have all appeared on the CFHQ site at least once.
Death by Pullups
With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
30 muscleups for time (If no M/U then do 120 pullups and 120 dips for time)
GI Jane
100 burpee-pullups for time
FAT CINDY
As many rounds as possible in 20 minutes:
15 pullups,30 pushups,45 squats
Walking lunge 400m for time
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.
50,40,30,20,10 reps for time:
Pullups/Ring Dips
150 burpees for time
For time, following the sequence of 15/1, 13/3, etc.
Handstand pushups: 15131197531
Lpullups: 13579111315
3 rounds for time of:
Run 800m,50 Pullups,50 burpees
Jump 12” above max reach each one.
50 Situps,50 Doubleunders,50 Situps,Walking Lunge, 50 steps,50 Situps,50 Burpees,50 Situps,
7 rounds for time of:
10 One legged squats, alternating,12 Ring dips,15 Pullups
Ten rounds for time of:
12 Burpees,12 Pullups
Four rounds for time of:
Run 400 ms,50 Squats
5 rounds for time of:
15 LPullups,30 Pushups,45 Situps
Affiliate and Athlete Created WODs:
These WODs have been created by affiliates or by various Crossfitters. Credit is given where the source is known. If you lay claim to creating a WOD and want credit in a future version please contact author on the CF Boards.
With a continuously running clock do one muscleup the first minute, two muscleups the second minute, three muscleups the third minute, as long as you can.
Run 400m. Repeat ladder above with deadhang pullups. Run 400m. Repeat ladder for kipping pullups. Run 400m.(Source: US Tactical / Navyseals.com)
3 rounds for time of:
50 Pushups,50 Situps,50 Squats
For time:100 squats,100 Pullups,200 Pushups,300 Squats,100 lunges
Bodyweight Fran 21,15,9 reps of:Pullups,Burpees
Segmented Bodyweight Fran 21,15,9 reps of:Pullups, Pushups,Squat jumps to 12” above max reach(Source: Shane Skowron)
50,35,20 rep rounds of:
Handstand pushups,Pullups
Repeat for 15 minutes:
20 seconds of pullups,20 seconds of situps,20 seconds of squats
For time:100 Pullups,200 Pushups,300 Squats,50 Situps
Complete as many rounds in 20 minutes as you can of:
25 Pullups,50 Pushups,75 Squats
Complete as many rounds in 20 minutes as you can of:
25 handstand pushups,50 One legged squats, alternating,75 Pullups
Complete as many rounds in twenty minutes as you can of:
10 L pullups,20 Squats
100,75,50,25 reps:
Situps,Flutterkicks (4 count)Leg levers(Source: US Tactical / navyseals.com)
Cummulative L-hold for total of 5:00. Use bar, rings, or floor.Stop timer when you drop out of position. Record total time it takes to get 5:00.(Source: US Tactical / navyseals.com)
100 situps,100 flutterkicks (4 count),100 leg levers(Source: US Tactical / navyseals.com)
With a continuously running clock do one Handstand pushup the first minute, two pullups the second minute, three Handstand pushups the third minute and four pullups the fourth minute continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.
Handstand pushups 5x5, Maximize range of motion by using blocks. Treat this as a ME strength workout.
Running Tabata Something Else
For time:Tabata pullups, 1 round,Run 1 mile, Tabata pushups, 1 round, Run 1 mile, Tabata situps, 1 round, Run 1 mile, Tabata squats, 1 round, Run 1 mile(Source: US Tactical / navyseals.com)
10,20,30 reps of:
Squat,Handstand pushups,Squat,Pullups
Running with Angie
100 pullups, Run 1 mile,100 pushups,Run 1 mile,100 situps,Run 1 mile,100 squats,Run 1 mile(Source: US Tactical / navyseals.com)
With a continuously running clock do one Ring dip the first minute, two Ring dip the second minute, three Ring dip the third minute...continuing as long as you are able.Use as many sets each minute as needed.
Murph Tribute
Run 1 mile,50 pullups,100 pushups,150 situps,200 squats,Run 1 mile,50 pullups,100 pushups,150 situps,200 squats,Run 1 mile. For time, no partitioning.(Source: US Tactical / navyseals.com)
For time:
50 Ring dips,100 Squats,50 Ring dips,100 Squats,50 Ring dips
21,15,9 for time of:
Handstand pushups,Inverted Pullups
Five rounds for time of:
50 walking lunges,15 Handstand pushups
Five rounds for time of:
21 pullups,21 Ring dips
21,15,9 reps of:
Ring Pushups,Ring dips
Five rounds for time of:
30 Handstand pushups,30 Pullups
5 rounds:
Max ring dips in 1:00,Rest 1:00,Max ring pushups in 1:00,Rest 1:00(Source: US Tactical / navyseals.com)
For time:100 squats,20 Handstand pushups,30 pullups
For time:100 squats,9 Handstand pushups,200 squats,15 Handstand pushups,100 squats,21 Handstand pushups
Seven rounds of:
ax reps Dips,Max reps Pullups
100 L-Pullups for time
For time:100 Squats,40 Pullups,80 Squats,32 Pullups,60 Squats,24 Pullups,40 Squats,16 Pullups,20 Squats,8 Pullups
For time:80 squats,10 Handstand pushups,60 squats,20 Handstand pushups,40 squats,30 Handstand pushups,20 squats
Ten rounds for time of:10 Pullups,20 Pushups,30 Squats
Four rounds for time of:50 Squats,5 Muscleups
Complete as many rounds in 20 minutes as you can of:7 Handstand pushups,12 LPullups
For time:
50 Squats,50 pullups,50 steps Walking Lunge,50 Knees to elbows,5 Handstand pushups,50 situps,5 Handstand pushups,50 squats,50 pullups
For time:
100 Squats,30 Muscleups,100 Squats
Four rounds for time of:
25 Lunges,50 Squats
For time:
100 squats,25 Situps,100 squats,25 situps,100 squats,25 Knees to elbows,100 squats,25 Handstand pushups
Three rounds for time of:
100 Squats,50 Ring Dips,30 L-Pullups
Five rounds for time of:
5 Handstand pushups,5 Muscleups
2 rounds for time of:
35 squats,35 knees to elbows,35 squats,35 Situps,35 Lunges,35 squats
21,18,15,12,9,6,3 for time of:
Squats,L-Pullups,Knees to elbows
Seven rounds for time of:
35 squats,25 pushups,15 pullups
Five rounds for time of:
10 dips,15 Pullups,20 Handstand pushups
Five rounds for time of:
100 squats,20 Lunges,35 pushups
Give 30 minutes to handstand and hand walking practice.
Three rounds for time of:
100 squats,25 Lpullups,30 Handstand pushups
Three rounds for time of:
7 Muscleups,100 squats
Five rounds for time of:
50 Squats,30 Handstand pushups
Three rounds for time of:
100 squats,20 ring pushups,12 Pullups
Five rounds for time of:
50 squats,15 ring pushups
Three rounds for time of:
50 Squats,30 Pullups,40 Pushups,50 Squats
10,9,8,7,6,5,4,3,2,1
Pullups,Ring pushups,Handstand pushups
5 rounds for time of:
9 Handstand pushups,9 Pullups
2 rounds for time of:
21 Lunges,21 Pullups,21 Squats,21 Ring Dips,21 Handstand pushups
As many rounds as possible in 20 minutes:
10 False grip ring pullups (rings to chest),10 Ring dips (go as deep as possible)
Five rounds for time of:
50 Squats,21 Ring dips,21 Handstand pushups
For time: 21 pullups,50 squats,21 Knees to elbows,18 pullups,50 squats,18 Knees to elbows,15 pullups,50 squats,15 Knees to elbows,12 pullups,50 squats,12 Knees to elbows
7 rounds for time of: 20 Ring dips,20 Pullups,20 Lungespg
For time:25 Squats,25 Situps,25 Lunges,25 Handstand pushups,25 Pushups,25 Knees to elbows,25 Dips,25 Pullups
As many rounds as possible in 20 minutes of:
10 Pullups,10 Ring Dips,10 Walking lunges
Bad Snake:
100 Rope Jumps, 21 Knee to elbows, 50 Push ups, 15 LPull ups, 100 Rope Jumps,15 Knee to elbows, 35 Push ups, 12 LPull ups, 100 Rope Jumps,12 Knee to elbows, 20 Push ups, 9 LPull ups(Source: Ian Carver)
Seppuku:
10 roundsof 10 Lpull ups, 10 Ring pushups, 10 Knee to Elbows(Source: Ian Carver)
20 pieces of Angie:
20 roundsof 5 pullups, 5 pushups, 5 situps,5 squats(Source: Crossfit PC)
Burning Rings of Fire
10 Ring Pushups, 10 Archer Pushups (5 each side), 10 Ring Flyes, 10 Wide Grip Ring Pushups, 10 Single leg Ring Pushups (5 each led), 10 Pseudoplanche Ring Pushups, 10 Jackknife Ring Pushups, 10 Dive Bomber Ring Pushups, 10 Elevated Ring Pushups, 10 Ring Pushups(Source: Chad McBroom)
For time:25 Handstand pushups,25 squats,25 Pullups,25 One legged squats,25 Muscleups
3 rounds for time of:100 squats,50 ring dips
For time:100 Squats,21 Handstand Pushups,30 pullups,100 Squats,30 pullups,21 Handstand Pushups,100 Squats
Five rounds for time of:20 Squats,20 Pushups,20 Pullups
50,40,30,20,10 reps
Pullups,Squat jumps(Source: Shane Skowron)
For time: 50 burpees,75 flutterkicks (4count)100 pushups,150 situps(Source: specialtactics.com)
Run 1 mile,30 pullups (chest to bar),60 pushups(Source: specialtactics.com)
2 rounds:Max Pushups 2:00,Max Situps 2:00,Max flutterkicks 2:00,Max squats 2:00(Source: specialtactics.com)
For time:100 Squats,20 Handstand Pushups,30 Pullups,100 Squats,30 Pullups,20 Handstand Pushups,100 Squats
15 rounds for max reps:
Pullups, 30 seconds on / 30 seconds off
For total time:
Run 10 minutes max effort, 200 squats, Run 10 minutes max effort(Source: Shane Skowron)
For time:50 Squats,50 Jumping pullups,50 steps Walking Lunge,50 Knees to elbows,50 Handstand Pushups,50 Situps,50 Dips,50 Squats,50 Pushups,Run 1 mile,21 LPullups,Run 1 mile,21 Bar muscleups,Run 1 mile,21 Ring muscleups(Source: Shane Skowron)
4 rounds:50 walking lunges,50 squats,Run 400m(Source: Shane Skowron)
4 rounds:5 muscleups,50 straightleg lifts on rings(Source: Shane Skowron)
5 rounds:10 burpees,20 box/bench jumps,30 pushups,40 squats,50 lunges(Source: navyseals.com forums)
100 bodyblasters (burpeepullupskneestoelbows) for time (Source: Shane Skowron)
Playing with Pushups,
Run 100m, 20 Pushups, 5 Burpees, 15 Clap Pushups, 5 Burpess, 10 ChestSlap Pushups, 5 Burpees, 5 Fingertip Pushups
Run 100m, 15 Pushups, 5 Burpees, 10 Clap Pushups, 5 Burpees, 10 ChestSlap Pushups, 5 Burpees, 5 Fingertip Pushups
Run 100m, 10 Pushups, 5 Burpees, 10 Clap Pushups, 5 Burpees, 10 ChestSlap Pushups, 5 Burpees, 5 Fingertip Pushups(Source: John Beieler)
Balboa
4 rounds for time of: 100 Jump Ropes, Run 400 meters,10 Bodyblasters (burpeepullupkneestoelbows)(Source: Chad McBroom)
Crouching Tiger
50 Squats,25 Pushups,50 Pistols,25 Fingertip Pushups,50 Side Lunges,25 Knuckle Pushups,50 Walking Lunges,25 Diamond Pushups(Source: Chad McBroom)
Fractured Runny Angie
Four rounds for time: Run 400 meters,25 Pullups,25 Pushups,25 Situps,25 Squats(Source: Crossfit PC)
Run 5k for time, but every 5:00 do 50 pushups and 50 squats.
20,16,12,8,4 reps of:
Onearm pushups,Onelegged squats(Source: navyseals.com forums)
50 flutterkicks,50 situps,Run 400m,100 flutterkicks,100 situps,Run 400m(Source: US Tactical / navyseals.com)
4 rounds for time of: 50 pushups,50 situps,50 4ct flutterkicks(Source: US Tactical / navyseals.com
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Thanks to Raif for sending me this exhaustive list, enjoy the work and come back home safe!
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