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WOD Bodyweight

WOD Bodyweight

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Published by Gabriella Kovacs
Crossfit bodyweight WODs
Crossfit bodyweight WODs

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Published by: Gabriella Kovacs on Oct 09, 2013
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10/09/2013

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Crossfit Bodyweight Workouts
Compiled and edited by Shane Skowron. Version 1.5, 10/21/08(All workouts require nothing more than a pullup bar, rings, or a jumprope.)Legend:
M-
metcon
 ME
-muscular endurance
S
-strength
SP-
speed
SK
-skill
E
-endurance
C-
core
 
G i r l s a n d H e r o e s B o d y w e i g h t W O D s
Official Crossfit named WODs for benchmarks and competition
Type Angie
100 pullups100 pushups100 situps100 squatsM/ME
Barbara
Either 5 rounds for time, or 5 rounds with 3:00 rest between each round:20 pullups30 pushups40 situps50 squatsM/ME
Chelsea
Each minute on the minute for 30 minutes of:5 pullups10 pushups15 squatsM/ME
Cindy
As many rounds as possible in 20 minutes of:5 pullups10 pushups15 squatsM/ME
 Mary
As many rounds as possible in 20 minutes of:5 handstand pushups10 1-legged squats15 pullupsME
JT
21-15-9 reps of:handstand pushupsring dipspushupME
 Annie
50-40-30-20-10 reps of:double-underssitupsM
Nicole
As many rounds as possible in 20 minutes of:Run 400m Max rep pullupsM/MEpg 1 of 22
 
G i r l s a n d H e r o e s B o d y w e i g h t W O D s
Official Crossfit named WODs for benchmarks and competition
Type Murph
Run 1 mile100 pullups200 pushups300 squatsRun 1 milePartition the pullups, pushups, and squats as needed. Start and finish with a milerun. If you've got a 20# vest or body armor, wear it.M/ME
Jason
100 squats5 muscle-ups75 squats10 muscle-ups50 squats15 muscle-ups25 squats20 muscle-upsME/S
Griff
Run 800m Run 400m backwardRun 800m Run 400m backwardSP
Ryan
5 rounds of:7 muscle-ups21 burpeesEach burpee 12” above max reachME/Spg 2 of 22
 
O t h e r O f f i c i a l B o d y w e i g h t W O D s
All of these WODs have appeared on the CFHQ main site at least once
Death by pullups
With a continuously running clock do one pull-up the first minute, 2 pullups thesecond minute, 3 pullups the third minute... continuing as long as you are able.Use as many sets each minute as needed.ME30 muscle-ups S/M120 pullups and 120 dips ME
GI Jane
100 burpee-pullupsM/MEAs many rounds as possible in 20 minutes of:15 pullups30 pushups45 squatsMEWalking lunge 400m ME
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest wherethe first 8 intervals are pullups, the second 8 are pushups, the third 8 intervalsare situps, and finally, the last 8 intervals are squats. There is no rest betweenexercises.M/ME50-40-30-20-10 reps of:pullupsring dipsME150 burpees M/MEhandstand pushups: 15-13-11-9-7-5-3-1L-pullups: 1-3-5-7-9-11-13-15S/ME3 rounds of:Run 800m 50 pullupsSP/ME/M50 burpeesjump 12” above max reach each one.M50 situps50 double-unders50 situps50 walking lunges50 situps50 burpees50 situpsM/ME7 rounds of:10 One legged squats, alternating12 ring dips15 pullupsS/ME10 rounds of:12 burpees12 pullupsM/ME4 rounds of:Run 400m 50 squatsSPpg 3 of 22

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