CrossfitBodyweightWorkouts

(Allworkoutsrequirenothingmorethanapullupbar,rings,orajumprope.) EditedbyShaneSkowron.Version1.0,10/19/08

GirlsandHeroesWODs:
OfficialCrossfitnamedWODsandbenchmarks. Angie 100Pullups 100Pushups 100Situps 100Squats

Barbara 20Pullups 30Pushups 40Situps 50Squats (Either5roundsfortime,or5roundswith3:00restbetweeneachround.)

Chelsea Eachminontheminutefor30minutes 5Pullups 10Pushups 15Squats

Cindy Asmanyroundsaspossiblein20minutes 5Pullups 10Pushups 15Squats

Mary Asmanyroundsaspossiblein20minutes 5Handstandpushups 101leggedsquats 15Pullups

JT 21159reps,fortime: Handstandpushups Ringdips Pushup

Annie 5040302010reps Doubleunders Situps

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Nicole Asmanyroundsaspossiblein20minutes Run400m Maxreppullups Notenumberofpullupseachround.

Murph Run1mile 100pullups 200pushups 300squats Run1mile Partitionthepullups,pushups,andsquatsasneeded.Startandfinishwithamilerun. Ifyou'vegota20#vestorbodyarmor,wearit.

Jason 100Squats 5Muscleups 75Squats 10Muscleups 50Squats 15Muscleups 25Squats 20Muscleups

Griff Run800m Run400mbackward Run800m Run400mbackward

Ryan 5roundsfortime: 7muscleups 21burpees Eachburpee12abovemaxreach

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OtherCFHQDesignedWODs:

TheseworkoutshaveallappearedontheCFHQsiteatleastonce. DeathbyPullups Withacontinuouslyrunningclockdoonepullupthefirstminute,twopullupsthe secondminute,threepullupsthethirdminute...continuingaslongasyouareable.Use asmanysetseachminuteasneeded.

30muscleupsfortime

120pullupsand120dipsfortime

GIJane 100burpeepullupsfortime

Asmanyroundsaspossiblein20minutes 15pullups 30pushups 45squats

Walkinglunge400mfortime

TabataSomethingElse Complete32intervalsof20secondsofworkfollowedbytensecondsofrestwherethe first8intervalsarepullups,thesecond8arepushups,thethird8intervalsaresit ups,andfinally,thelast8intervalsaresquats.Thereisnorestbetweenexercises.

5040302010repsfortime: Pullups RingDips

150burpeesfortime

Fortime,followingthesequenceof15/1,13/3,etc. Handstandpushups:15131197531 Lpullups:13579111315

3roundsfortimeof: Run800m 50Pullups

50burpees Jump12abovemaxreacheachone.

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50Situps 50Doubleunders 50Situps WalkingLunge,50steps 50Situps 50Burpees 50Situps

7roundsfortimeof: 10Oneleggedsquats,alternating 12Ringdips 15Pullups

Tenroundsfortimeof: 12Burpees 12Pullups

Fourroundsfortimeof: Run400ms 50Squats

5roundsfortimeof: 15LPullups 30Pushups 45Situps

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AffiliateandAthleteCreatedWODs

TheseWODshavebeencreatedbyaffiliatesorbyvariousCrossfitters.Creditisgiven wherethesourceisknown.IfyoulayclaimtocreatingaWODandwantcreditinafuture versionpleasecontactmeontheCFBoards. Withacontinuouslyrunningclockdoonemuscleupthefirstminute,twomuscleupsthe secondminute,threemuscleupsthethirdminute,aslongasyoucan.Run400m.Repeat ladderfordeadhangpullups.Run400m.Repeatladderforkippingpullups.Run400m. (Source:USTactical/Navyseals.com)

3roundsfortimeof: 50Pushups 50Situps 50Squats

Fortime: 100squats 100Pullups 200Pushups 300Squats 100lunges

BodyweightFran 21159repsof: Pullups Burpees

SegmentedBodyweightFran 21159repsof: Pullups Pushups Squatjumpsto12abovemaxreach (Source:ShaneSkowron)

503520reproundsof: Handstandpushups Pullups

Repeatfor15minutes: 20secondsofpullups 20secondsofsitups 20secondsofsquats

Fortime: 100Pullups 200Pushups 300Squats 50Situps

pg5/19

Completeasmanyroundsin20minutesasyoucanof: 25Pullups 50Pushups 75Squats

Completeasmanyroundsin20minutesasyoucanof: 25handstandpushups 50Oneleggedsquats,alternating 75Pullups

Completeasmanyroundsintwentyminutesasyoucanof: 10Lpullups 20Squats

100755025reps: Situps Flutterkicks(4count) Leglevers (Source:USTactical/navyseals.com)

CummulativeLholdfortotalof5:00.Usebar,rings,orfloor. Stoptimerwhenyoudropoutofposition.Recordtotaltimeittakestoget5:00. (Source:USTactical/navyseals.com)

100situps 100flutterkicks(4count) 100leglevers (Source:USTactical/navyseals.com)

WithacontinuouslyrunningclockdooneHandstandpushupthefirstminute,twopullups thesecondminute,threeHandstandpushupsthethirdminuteandfourpullupsthefourth minutecontinuinginthispatternaslongasyouareable.Ifyourpacefallsbehindthe count,continuetoalternateexerciseswhilerecordingrepsforatotaloftwenty minutes.

Handstandpushups5x5 Maximizerangeofmotionbyusingblocks.TreatthisasaMEstrengthworkout.

RunningTabataSomethingElse Fortime: Tabatapullups,1round Run1mile Tabatapushups,1round Run1mile Tabatasitups,1round Run1mile Tabatasquats,1round Run1mile (Source:USTactical/navyseals.com) pg6/19

102030repsof: Squat Handstandpushups Squat Pullups

RunningwithAngie 100pullups Run1mile 100pushups Run1mile 100situps Run1mile 100squats Run1mile (Source:USTactical/navyseals.com)

WithacontinuouslyrunningclockdooneRingdipthefirstminute,twoRingdipthe secondminute,threeRingdipthethirdminute...continuingaslongasyouareable. Useasmanysetseachminuteasneeded.

MurphTribute Run1mile 50pullups 100pushups 150situps 200squats Run1mile 50pullups 100pushups 150situps 200squats Run1mile Fortime,nopartitioning. (Source:USTactical/navyseals.com)

Fortime: 50Ringdips 100Squats 50Ringdips 100Squats 50Ringdips

21159fortimeof: Handstandpushups InvertedPullups

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Fiveroundsfortimeof: 50walkinglunges 15Handstandpushups

DeckofCards(corecentric) Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsasvalued. Flipeachcardandperformthemovementandthenumberofrepsspecified.Cyclewhole deck. HeartsBurpees DiamondsMountainClimbers(4ct) SpadesFlutterkicks(4ct) ClubsSitups JokersRun400m (Source:USTactical/navyseals.com) DeckofCards(original) Takeadeckofcards,shuffle.Facecardsare10,Acesare11,numberedcardsasvalued. Flipeachcardandperformthemovementandthenumberofrepsspecified.Cyclewhole deck. HeartsPushups DiamondsPullups SpadesSitups ClubsSquats JokersRun1mile (Source:USTactical/navyseals.com)

Fiveroundsfortimeof: 21pullups 21Ringdips

21159repsof: RingPushups Ringdips

Fiveroundsfortimeof: 30Handstandpushups 30Pullups

5rounds: Maxringdipsin1:00 Rest1:00 Maxringpushupsin1:00 Rest1:00 (Source:USTactical/navyseals.com)

Fortime: 100squats 20Handstandpushups 30pullups

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Fortime: 100squats 9Handstandpushups 200squats 15Handstandpushups 100squats 21Handstandpushups

Sevenroundsof: MaxrepsDips MaxrepsPullups

100LPullupsfortime

Fortime: 100Squats 40Pullups 80Squats 32Pullups 60Squats 24Pullups 40Squats 16Pullups 20Squats 8Pullups

Fortime: 80squats 10Handstandpushups 60squats 20Handstandpushups 40squats 30Handstandpushups 20squats

Tenroundsfortimeof: 10Pullups 20Pushups 30Squats

Fourroundsfortimeof: 50Squats 5Muscleups

Completeasmanyroundsin20minutesasyoucanof: 7Handstandpushups 12LPullups

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Fortime: 50Squats 50pullups 50stepsWalkingLunge 50Kneestoelbows 5Handstandpushups 50situps 5Handstandpushups 50squats 50pullups

Fortime: 100Squats 30Muscleups 100Squats

Fourroundsfortimeof: 25Lunges 50Squats

Fortime: 100squats 25Situps 100squats 25situps 100squats 25Kneestoelbows 100squats 25Handstandpushups

Threeroundsfortimeof: 100Squats 50RingDips 30LPullups

Fiveroundsfortimeof: 5Handstandpushups 5Muscleups

2roundsfortimeof: 35squats 35kneestoelbows 35squats 35Situps 35Lunges 35squats

21181512963fortimeof: Squats LPullups Kneestoelbows pg10/19

Sevenroundsfortimeof: 35squats 25pushups 15pullups

Fiveroundsfortimeof: 10dips 15Pullups 20Handstandpushups

Fiveroundsfortimeof: 100squats 20Lunges 35pushups

Give30minutestohandstandandhandwalkingpractice.

Threeroundsfortimeof: 100squats 25Lpullups 30Handstandpushups

Threeroundsfortimeof: 7Muscleups 100squats

Fiveroundsfortimeof: 50Squats 30Handstandpushups

Threeroundsfortimeof: 100squats 20ringpushups 12Pullups

Fiveroundsfortimeof: 50squats 15ringpushups

Threeroundsfortimeof: 50Squats 30Pullups 40Pushups 50Squats

pg11/19

10987654321 Pullups Ringpushups Handstandpushups

5roundsfortimeof: 9Handstandpushups 9Pullups

2roundsfortimeof: 21Lunges 21Pullups 21Squats 21RingDips 21Handstandpushups

Asmanyroundsaspossiblein20minutes: 10Falsegripringpullups(ringstochest) 10Ringdips(goasdeepaspossible) Fiveroundsfortimeof: 50Squats 21Ringdips 21Handstandpushups

Fortime: 21pullups 50squats 21Kneestoelbows 18pullups 50squats 18Kneestoelbows 15pullups 50squats 15Kneestoelbows 12pullups 50squats 12Kneestoelbows

7roundsfortimeof: 20Ringdips 20Pullups 20Lunges

pg12/19

Fortime: 25Squats 25Situps 25Lunges 25Handstandpushups 25Pushups 25Kneestoelbows 25Dips 25Pullups

Asmanyroundsaspossiblein20minutesof: 10Pullups 10RingDips 10Walkinglunges

BadSnake 100RopeJumps 21Kneetoelbows 50Pushups 15LPullups 100RopeJumps 15Kneetoelbows 35Pushups 12LPullups 100RopeJumps 12Kneetoelbows 20Pushups 9LPullups (Source:IanCarver)

Seppuku 10rounds: 10Lpullups 10Ringpushups 10KneetoElbows (Source:IanCarver)

20piecesofAngie 20rounds: 5pullups 5pushups 5situps 5squats (Source:CrossfitPC)

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BurningRingsofFire 10RingPushups 10ArcherPushups(5eachside) 10RingFlyes 10WideGripRingPushups 10SinglelegRingPushups(5eachled) 10PseudoplancheRingPushups 10JackknifeRingPushups 10DiveBomberRingPushups 10ElevatedRingPushups 10RingPushups (Source:ChadMcBroom)

Fortime: 25Handstandpushups 25squats 25Pullups 25Oneleggedsquats 25Muscleups

3roundsfortimeof: 100squats 50ringdips

Fortime: 100Squats 21HandstandPushups 30pullups 100Squats 30pullups 21HandstandPushups 100Squats

Fiveroundsfortimeof: 20Squats 20Pushups 20Pullups

5040302010reps Pullups Squatjumps (Source:ShaneSkowron)

50burpees 75flutterkicks(4count) 100pushups 150situps (Source:specialtactics.com)

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Run1mile 30pullups(chesttobar) 60pushups (Source:specialtactics.com)

2rounds: MaxPushups2:00 MaxSitups2:00 Maxflutterkicks2:00 Maxsquats2:00 (Source:specialtactics.com)

Fortime: 100Squats 20HandstandPushups 30Pullups 100Squats 30Pullups 20HandstandPushups 100Squats

15roundsformaxreps: Pullups,30secondson/30secondsoff

Fortotaltime: Run10minutesmaxeffort 200squats Run10minutesmaxeffort (Source:ShaneSkowron)

Fortime: 50Squats 50Jumpingpullups 50stepsWalkingLunge 50Kneestoelbows 50HandstandPushups 50Situps 50Dips 50Squats 50Pushups

Run1mile 21LPullups Run1mile 21Barmuscleups Run1mile 21Ringmuscleups (Source:ShaneSkowron)

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4rounds: 50walkinglunges 50squats Run400m (Source:ShaneSkowron)

4rounds: 5muscleups 50straightlegliftsonrings (Source:ShaneSkowron)

5rounds: 10burpees 20box/benchjumps 30pushups 40squats 50lunges (Source:navyseals.comforums)

100bodyblasters(burpeepullupskneestoelbows)fortime (Source:ShaneSkowron)

PlayingwithPushups Run100m 20Pushups 5Burpees 15ClapPushups 5Burpess 10ChestSlapPushups 5Burpees 5FingertipPushups Run100m 15Pushups 5Burpees 10ClapPushups 5Burpees 10ChestSlapPushups 5Burpees 5FingertipPushups Run100m 10Pushups 5Burpees 10ClapPushups 5Burpees 10ChestSlapPushups 5Burpees 5FingertipPushups (Source:JohnBeieler)

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Balboa 4roundsfortimeof: 100JumpRopes Run400meters 10Bodyblasters(burpeepullupkneestoelbows) (Source:ChadMcBroom)

CrouchingTiger 50Squats 25Pushups 50Pistols 25FingertipPushups 50SideLunges 25KnucklePushups 50WalkingLunges 25DiamondPushups (Source:ChadMcBroom)

FracturedRunnyAngie Run400meters 25Pullups 25Pushups 25Situps 25Squats (Source:CrossfitPC)

Run5kfortime,butevery5:00do50pushupsand50squats.

20161284repsof: Onearmpushups Oneleggedsquats (Source:navyseals.comforums)

50flutterkicks 50situps Run400m 100flutterkicks 100situps Run400m (Source:USTactical/navyseals.com)

4roundsfortimeof: 50pushups 50situps 504ctflutterkicks (Source:USTactical/navyseals.com)

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[Allaresupposedtobemaximumeffortunlessotherwisenoted] Pickadistancefortime:1.5mi,2mi,5k,8k,10k,15k,13.1mi

Runningworkouts

Pickatimeformaxdistance:20min,30min,40min,60min,90min

1roundTabatauphillsprints(20:10x8)orontreadmill12%grade (Source:crossfitendurance.com)

Fourrounds: 5:00maxdistance 3:00recovery (Source:crossfitendurance.com)

Run3x5kwith10:0015:00recoveries (Source:crossfitendurance.com)

1200muphillsprint Rest1:00 1200mdownhilljog Rest1:00 Repeat (Source:crossfitendurance.com)

1:00sprint/1:00rest 1:00sprint/0:50rest 1:00sprint/0:40rest 1:00sprint/0:30rest 1:00sprint/0:20rest 1:00sprint/0:10rest 1:00sprint/0:20rest 1:00sprint/0:30rest 1:00sprint/0:40rest 1:00sprint/0:50rest 1:00sprint/1:00rest (Source:crossfitendurance.com)

10x100mwith2:00rests

8x200mwith2:00rests

4x400mwith5:00rests

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8roundsof: 80secondssprint/40secondsrecovery (Source:crossfitendurance.com)

3rounds 1:00sprint/1:00recovery 2:00sprint/2:00recovery 3:00sprint/3:00recovery (Source:crossfitendurance.com)

3:00sprint/3:00recovery 2:00sprint/2:00recovery 1:00sprint/1:00recovery 2:00sprint/2:00recovery 3:00sprint/3:00recovery (Source:crossfitendurance.com

4x800mwith2:00rests

10kfortime.Runsecondhalffasterthanthefirst.

3rounds: 100msprint/Restsameamountoftimeyoufinishedthesprint 200msprint/Restsameamountoftimeyoufinishedthesprint 300msprint/Restsameamountoftimeyoufinishedthesprint (Source:crossfitendurance.com)

3roundsof: 200msprint/Restsameamountoftimeyoufinishedthesprint 400msprint/Restsameamountoftimeyoufinishedthesprint 600msprint/Restsameamountoftimeyoufinishedthesprint (Source:crossfitendurance.com)

10roundsof: 1:00sprint/1:00recovery (Source:crossfitendurance.com)

8roundsof: 10secondssprint/5secondsrecovery (Source:crossfitendurance.com)

0:45sprint,0:45recover 1:30sprint,1:30recover 3:00sprint,3:00recover 6:00sprint,6:00recover 3:00sprint,3:00recover 1:30sprint,1:30recover 0:45sprint,0:45recover (Source:crossfitendurance.com) pg19/19