Here's a list of vaired, functional workouts you can do in a plane, train, automobile, hotel, bombshelter, boat, submarine, helicopter or anywhere...

2008-10-22T06:11:00.000-07:00

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!

CF Fort Meade Away WOD list

Here's a list of vaired, functional workouts you can do in a plane, train, automobile, hotel, bombshelter, boat, submarine, helicopter or anywhere...