Crossfit Bodyweight Workout Master List

Download Crossfit Bodyweight Workout Master List

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Master list of bodyweight Crossfit WODs.

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<p>CrossFitBodyweightWorkoutResourceCompiledandeditedbyShaneSkowron.Version2.0,09/02/09</p> <p>Tableofcontents: (a)ClassicCrossFitbenchmarks................................... (b)Metcons,noequipmentrequired................................ (c)Metcons,pullupbarrequired ................................. (d)Metcons,ringsandpullupbarrequired....................... (e)Metcons,jumprope,bar,andringsrequired.................. (f)Skillsandstrengthworkwithbodyweight..................... (g)Runningworkouts ............................................ (h)Endurancechallenges......................................... (i)Scalingsuggestions.......................................... (j)Listofpossiblebodyweightexercises........................ (k)Creditsandlinkstomoreresources.......................... 2 3 6 10 13 14 15 17 20 21 23</p> <p>page1of23</p> <p>ClassicCrossFitBodyweightBenchmarksOfficialCrossfitnamedWODsforbenchmarkingandcompetition Angie Completeinorder: 100pullups 100pushups 100situps 100squats Murph Run1mile 100pullups 200pushups 300squats Run1mile Partitionthepullups,pushups,andsquats asneeded.Startandfinishwithamile run.Ifyou'vegota20#vestorbody armor,wearit. Jason 100squats 5muscleups 75squats 10muscleups 50squats 15muscleups 25squats 20muscleups Griff Run800m Run400mbackward Run800m Run400mbackward Chelsea Eachminuteontheminutefor30minutes of: 5pullups 10pushups 15squats TabataSomethingElse Complete32intervalsof20secondsofwork followedby10secondsofrestwherethe first8intervalsarepullups,thesecond8 arepushups,thethird8intervalsare situps,andfinally,thelast8intervals aresquats.Thereisnorestbetween exercises. Nicole Completeasmanyroundsaspossiblein20 minutesof: Run400m Maxrepsofpullups DeathbyPullups Withacontinuouslyrunningclockdoone pullupthefirstminute,2pullupsthe secondminute,3pullupsthethird minute...continuingaslongasyouare able.Useasmanysetseachminuteas needed.</p> <p>Barbara Complete5rounds,resting3:00between eachround: 20pullups 30pushups 40situps 50squats</p> <p>Ryan 5roundsof: 7muscleups 21burpees Eachburpee12abovemaxreach Cindy Completeasmanyroundsaspossiblein20 minutesof: 5pullups 10pushups 15squats Mary Completeasmanyroundsaspossiblein20 minutesof: 5handstandpushups 10pistols 15pullups</p> <p>JT 21159repsof: handstandpushups ringdips pushup Annie 5040302010repsof: doubleunders situps</p> <p>page2of23</p> <p>Metabolicconditioningworkoutswithnothingneededbutroomtomove. Walkinglunge400m 4roundsof: Run400m 50squats 150burpees 100755025reps: situps flutterkicks(4count) Leglevers (Source:NSC) CummulativeLholdfortotalof5:00.Use bar,rings,orfloor. Stoptimerwhenyoudropoutofposition. Recordtotaltimeittakestoget5:00. (Source:NSC) 50flutterkicks 50situps Run400m 100flutterkicks 100situps Run400m (Source:NSC)</p> <p>Metcons,noequipmentrequired</p> <p>50burpees jump12abovemaxreacheachone.</p> <p>CrouchingTiger 50squats 25pushups 50pistols 25fingertippushups 50sidelunges 25knucklepushups 50walkinglunges 25diamondpushups (Source:ChadMcBroom) 20161284repsof: Onearmpushups Pistols (Source:NSC) 1roundTabatasprints(hillsifpossible) 1roundTabatabottomtobottomsquats Thereisnorestbetweenexercises. (Source:ShaneSkowron)</p> <p>4roundsof: 50pushups 50situps 504ctflutterkicks (Source:NSC) Asmanyroundsaspossiblein12minutes of: 10pushups 15situps 20mwalkinglunge (Source:CrossfitAlpha) 5roundsof: 50mountainclimbers(4count) 25situps (Source:CrossfitAlpha) ThePrisonWorkout burpees:201918...321 walk25maftereachset (Source:KenAndes) 5roundsof: 30secondisometricsquathold 20squats 30secondsisometricleaningrest 20pushups (Source:CrossfitAlpha)</p> <p>21159repsof: lunges(Eachlegrep) situps burpees (Source:CrossfitAlpha) 5roundsof: 100jumpingjacks 100mountainclimbers (Source:CrossfitAlpha) LongCycleBurpees 50roundsof: 1squat 1pushup 1situp 1superman 1tuckjump (Source:CrossfitAlpha)</p> <p>page3of23</p> <p>Metabolicconditioningworkoutswithnothingneededbutroomtomove. 50jumpingjacks 50pushups 50tuckjumps 50situps 50mountainclimbers(50eachleg) 50squats 50jumpingjacks (Source:CrossfitAlpha) Playingwithpushups Run100m 20pushups 5burpees 15clappushups 5burpees 10chestslappushups 5burpees 5fingertippushups Run100m 15pushups 5burpees 10clappushups 5burpees 10chestslappushups 5burpees 5fingertippushups Run100m 10pushups 5burpees 10clappushups 5burpees 10chestslappushups 5burpees 5fingertippushups (Source:JohnBeieler) 100situps 100flutterkicks(4count) 100leglevers (Source:NSC) 10roundsof: 30secondshandstand 30secondsisometricsquat Scoreiscummulativetime. (Source:CrossfitAlpha)</p> <p>Metcons,noequipmentrequired</p> <p>Run400m BurpeeBroadJump25m WalkingLunges25m BurpeeBroadJump25m BearCrawl25m BurpeeBroadJump25m WalkingLunges25m BurpeeBroadJump25m BearCrawl25m Run400m (Source:NickHoel/OlympicCF)</p> <p>DeckofCards(CoreVariation) Takeadeckofcards,shuffle.Facecards are10,Acesare11,numberedcardsas valued.Flipeachcardandperformthe movementandthenumberofrepsspecified. Cyclewholedeck. Heartsburpees Diamondsmountainclimbers(4ct) Spadesflutterkicks(4ct) Clubssitups JokersRun400m (Source:NSC) 5roundsof: 10burpees 20box/benchjumps 30pushups 40squats 50lunges (Source:NSC)</p> <p>50burpees 75flutterkicks(4count) 100pushups 150situps (Source:STC)</p> <p>page4of23</p> <p>Metabolicconditioningworkoutswithnothingneededbutroomtomove. 4roundsof: 50walkinglunges 50squats Run400m (Source:ShaneSkowron) 3roundsof: 50pushups 50situps 50squats 80squats 10handstandpushups 60squats 20handstandpushups 40squats 30handstandpushups 20squats 5roundsof: 100squats 20lunges 35pushups 2rounds: Maxpushups2:00 Maxsitups2:00 Maxflutterkicks2:00 Maxsquats2:00 (Source:STC) Run5k,butevery2:00do20pushupsand 20squats. (Source:ShaneSkowron)</p> <p>Metcons,noequipmentrequired</p> <p>5roundsof: 50walkinglunges 15handstandpushups 4roundsof: 25lunges 50squats</p> <p>5roundsof: 50squats 30handstandpushups 3roundsof: 30ydbearcrawl 30ydinchwormpushup 30ydburpeejumps</p> <p>page5of23</p> <p>Metabolicconditioningworkoutswithnothingneededbutapullupbar. GIJane 100burpeepullups (Source:CFHQ) Asmanyroundsaspossiblein20minutes of: 15pullups 30pushups 45squats (SourceCFHQ) 3roundsof: Run800m 50pullups 5roundsof: 15Lpullups 30pushups 45situps 30handstandpushups 10pullups 20handstandpushups 20pullups 10handstandpushups 30pullups 5roundsof: 50squats 30pullups 15handstandpushups</p> <p>Metcons,pullupbarrequired</p> <p>Handstandpushups:15131197531 Lpullups:13579111315 10roundsof: 12burpees 12pullups 5roundsof: 25invertedburpees 25pullups 25burpees (Invertedburpee:Startingsupine,kip(or situpandroll)tostanding,kickupto handstand) Run800meters 40Lpullups Run800meters 40strictpullups Run800meters 40kippingpullups 100squats 100pullups 200pushups 300squats 100lunges 21159repsof: pullups pushups squatjumpsto12abovemaxreach (Source:ShaneSkowron) Repeatfor15minutes: 20secondsofpullups 20secondsofsitups 20secondsofsquats Asmanyroundsaspossiblein20minutes of: 25pullups 50pushups 75squats Asmanyroundsaspossiblein20minutes of: 10Lpullups 20squats</p> <p>BodyweightFran 21159repsof: burpees pullups 503520reproundsof: handstandpushups pullups</p> <p>100pullups 200pushups 300squats 50situps Asmanyroundsaspossiblein20minutes of: 25handstandpushups 50pistols 75pullups TheReckoning Run1mile 100bodyblasters(burpeepullupskneesto elbows) Run1mile (Source:ShaneSkowron)</p> <p>page6of23</p> <p>Metabolicconditioningworkoutswithnothingneededbutapullupbar. RunningTabataSomethingElse Tabatapullups,1round Run1mile Tabatapushups,1round Run1mile Tabatasitups,1round Run1mile Tabatasquats,1round Run1mile Forbesttime. (Source:NSC) RunningwithAngie 100pullups Run1mile 100pushups Run1mile 100situps Run1mile 100squats Run1mile (Source:NSC) 102030repsof: squat handstandpushups squat pullups</p> <p>Metcons,pullupbarrequired</p> <p>MurphTribute Run1mile 50pullups 100pushups 150situps 200squats Run1mile 50pullups 100pushups 150situps 200squats Run1mile Nopartitioning. (Source:NSC) 5roundsof: 30handstandpushups 30pullups</p> <p>DeckofCards Takeadeckofcards,shuffle.Facecards are10,Acesare11,numberedcardsas valued.Flipeachcardandperformthe movementandthenumberofrepsspecified. Cyclewholedeck. Heartspushups Diamondspullups Spadessitups Clubssquats JokersRun1mile (Source:NSC) 100squats 20handstandpushups 30pullups</p> <p>100squats 9handstandpushups 200squats 15handstandpushups 100squats 21handstandpushups 100squats 40pullups 80squats 32pullups 60squats 24pullups 40squats 16pullups 20squats 8pullups</p> <p>100Lpullups</p> <p>page7of23</p> <p>Metabolicconditioningworkoutswithnothingneededbutapullupbar. 10roundsof: 10pullups 20pushups 30squats 50squats 50pullups 50walkinglunges 50kneestoelbows 5handstandpushups 50situps 5handstandpushups 50squats 50pullups 2roundsof: 35squats 35kneestoelbows 35squats 35situps 35lunges 35squats 7roundsof: 35squats 25pushups 15pullups Asmanyroundsaspossiblein20minutes of: 7handstandpushups 12Lpullups 100squats 25situps 100squats 25situps 100squats 25kneestoelbows 100squats 25handstandpushups 21181512963of: squats Lpullups kneestoelbows</p> <p>Metcons,pullupbarrequired</p> <p>21159repsof: Bodyblasters(burpeepullupkneesto elbows) boxjumpburpees Belushiburpees(onjumpturn180degrees) BurpeeJacks(plankjacktojumpingjack) (Source:RobertPierce) 5roundsof: 9handstandpushups 9pullups 21pullups 50squats 21kneestoelbows 18pullups 50squats 18kneestoelbows 15pullups 50squats 15kneestoelbows 12pullups 50squats 12kneestoelbows 100squats 21handstandpushups 30pullups 100squats 30pullups 21handstandpushups 100squats</p> <p>3roundsof: 100squats 25Lpullups 30handstandpushups 3roundswith2:00restsbetweeneach round: 50squats 30pullups 40pushups 50squats</p> <p>20piecesofAngie 20roundsof: 5pullups 5pushups 5situps 5squats (Source:CrossfitPC)</p> <p>page8of23</p> <p>Metabolicconditioningworkoutswithnothingneededbutapullupbar. 5roundsof: 20squats 20pushups 20pullups Run1mile 30pullups(chesttobar) 60pushups (Source:STC) 100squats 20handstandpushups 30pullups 100squats 30pullups 20handstandpushups 100squats 150squats 50pushups 21pullups Run800meters 21pullups 50pushups 150squats (Source:thesealquest.com) 3roundsof: Run800m 30burpees 30kneestoelbows (Source:NSC) 20BurpeePullups 800mRun 20BurpeePullups 800mRun 20BurpeePullups (Source:TSQ) 5040302010reps pullups squatjumps (Source:ShaneSkowron) 15roundsformaxreps: pullups,30secondson/30secondsoff</p> <p>Metcons,pullupbarrequired</p> <p>FracturedRunnyAngie Run400meters 25pullups 25pushups 25situps 25squats (Source:CrossfitPC) 50Lpullups 50handstandpushups 50pistols 50kneestoelbows (Source:ShaneSkowron)</p> <p>21159repsof: handstandpushups Invertedpullups</p> <p>page9of23</p> <p>Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar. 5040302010repsof: pullups ringdips 30muscleups 7roundsof: 10pistols,alternating 12ringdips 15pullups 50ringdips Run400meters 50pushups Run400meters 50handstandpushups Run400meters Withacontinuouslyrunningclockdo1ring dipthefirstminute,2ringdipsthe secondminute,3ringdipthethird minute...continuingaslongasyouare able.Useasmanysetseachminuteas needed.Youmaykip.</p> <p>Metcons,ringsrequired</p> <p>Withacontinuouslyrunningclockdoone muscleupthefirstminute,2muscleups thesecondminute,3muscleupsthethird minute,aslongasyoucan.Run400m. Repeatladderfordeadhangpullups.Run 400m.Repeatladderforkippingpullups. Run400m. (Source:NSC) 50ringdips 100squats 50ringdips 100squats 50ringdips 21159repsof: ringpushups ringdips</p> <p>5roundsof: 21pullups 21ringdips</p> <p>5roundsof: Maxringdipsin1:00 Rest1:00 Maxringpushupsin1:00 Rest1:00 (Source:NSC) 4roundsof: 50squats 5muscleups</p> <p>BodyweightLynne 5roundsof: Maxrepringdips(nokipping) Maxreppullups(kipping) Restasneeded. 100squats 30muscleups 100squats 3roundsof: 100squats 20ringpushups 12pullups 10987654321 pullups ringpushups handstandpushups</p> <p>3roundsof: 100squats 50ringdips 30Lpullups 5roundsof: 50squats 15ringpushups 2roundsof: 21lunges 21pullups 21squats 21ringdips 21handstandpushups 5roundsof: 50squats 21ringdips 21handstandpushups page10of23</p> <p>Asmanyroundsaspossiblein20minutes: 10Falsegripringpullups(ringstochest) 10ringdips(goasdeepaspossible)</p> <p>Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar. 7roundsof: 20ringdips 20pullups 20lunges Seppuku 10roundsof: 10Lpullups 10ringpushups 10kneestoelbows (Source:IanCarver) 25handstandpushups 25squats 25pullups 25pistols 25muscleups</p> <p>Metcons,ringsrequired</p> <p>BurningRingsofFire 10ringpushups 10Archerpushups(5eachside) 10ringFlyes 10WideGripringpushups 10Singlelegringpushups(5eachled) 10Pseudoplancheringpushups 10Jackkniferingpushups 10DiveBomberringpushups 10Elevatedringpushups 10ringpushups (Source:ChadMcBroom) 3roundsof: 100squats 50ringdips Asmanyroundsaspossiblein20minutes of: 10pullups 10ringdips 10walkinglunges 3roundsof: 7muscleups 100squats 5roundsof: 10ringdips 15pullups 20handstandpushups</p> <p>4roundsof: 5muscleups 50straightlegliftsonrings (Source:ShaneSkowron) 5roundsof: 5handstandpushups 5muscleups</p> <p>120pullupsand120ringdips.Breakupany wayyoucan. 25squats 25situps 25lunges 25handstandpushups 25pushups 25kneestoelbows 25ringdips 25pullups Run1mile 60pushups 40ringdips 20handstandpushups 10pistols(eachlegrep) 20handstandpushups 40ringdips 60pushups Run1mile (Source:NSC)</p> <p>50squats 50jumpingpullups 50stepswalkinglunge 50kneestoelbows 50handstandpushups 50situps 50ringdips 50squats 50pushups</p> <p>page11of23</p> <p>Metabolicconditioningworkoutsthatrequireringsandperhapsapullupbar. Ladderfor45minutes: Pullupsby1 Ringdipsby2 Pushupsby3 Situpsby3 (Source:TSQ) 100burpees 100handstandpushups 100pullups 100ringdips 100ringrows 100pushups 100windshieldwipers 100situps 100kneestoelbows 100flutterkicks (Source:TSQ)</p> <p>Metcons,ringsrequired</p> <p>page12of23</p> <p>Metabolicconditioningworkoutsthatrequireajumpropealongwithringsand/ora pullupbar. Ash 3rounds,90secondsperstationof: burpees pushups box/benchjumps pullups DoubleUnders squats (Source:BenEricson) IvantheTerrible 90secondsofjumpingrope 50lunges 50pushups 50situps 90secondsofjumpingrope 40lunges 40pushups 40situps 90secondsofjumpingrope 30lunges 30pushups 30situps 90secondsofjumpingrope 20lunges 20pushups 20situps 90secondsofjumpingrope 10lunges 10pushups 10situps (Source:IanCarver) BadSnake 100ropejumps 21kneestoelbows 50Pushups 15LPullups 100ropejumps 15kneestoelbows 35Pushups 12LPullups 100ropejumps 12kneestoelbows 20Pushups 9LPullups (Source:IanCarver) 50situps 50doubleunders 50situps 50walkinglunges 50situps 50burpees 50situps 3roundsof: 50doubleunders 75squats</p> <p>Metcons,jumproperequired</p> <p>5roundsof: 50squats 100ropejumps</p> <p>Balboa 4roundsof: 100jumpropes Run400meters 10Bodyblasters(burpeepullupkneesto elbows) (Source:ChadMcBroom) 503020repsof: doubleunders pushups pullups</p> <p>page13of23</p> <p>Suggestionsfordevelopingstrengthwithminimalaccesstoequipment Mobilitystretchesandwarmups Thirdworldsquat Shoulderdislocates(useastick) Plankandpushupwalkups 25pushups,25differenthandpositions Poserunningdrills: Karaokes Walldrill Stablearmdrill Buttkicks Exaggeratedforwardlunge Partnerfallingdrill Charlie'sAngelsdrill Leaningforwardhopping Timedrunsatparticularcadences Gymnasticsskillstopractice: Tumbling Lsitfromground,bar,andrings Pistols Muscleups,onringsandbar Plancheandplanchepushup Handstands,chairhandstands Presstohandstand Humanflag Elbowlever Frontleve...</p>

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