Can’t make it to the gym or travelling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of 75 body weight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed (except a jump rope)……GET SOME!

#1

3 Rounds For Time:

Run 800m

50 Air Squats

#2

10 Rounds For Time:

10 Pushups

10 Sit ups

10 Squats

 

#3

For Time:

200 Air Squats

 

#4

5 Rounds For Time:

Run 200m

10 Squats

10 Push Ups

 

#5

3 Rounds For Time:

Run 200m

25 Pushups

 

#6

3 Rounds For Time:

10 Handstand Pushups

Run 200m

#7

20 Rounds For Time:

5 Pushups

5 Squats

5 Situps

 

#8

10-9-8-7-6-5-4-3-2-1 sets of

sit-ups and a 100 meter sprint between each set

 

#9

21-15-9 Air Squats Pushups

 

#10

Spend a total of 5 minutes in a handstand

 

#11

For Time:

Run 1 mile

 

#12

6 Rounds For Time:

10 Pushups

10 Air Squats

10 Sit Ups

 

#13

5 Rounds For Time:

3 Tuck Jumps

3 Squats

3 Broad Jumps

 

#14

8 Rounds For Time:

Handstand 30 seconds

10 Squats

 #15

10 Rounds For Time:

10 Pushups

Run 100M

 

 

#16

For Time:

Run 1 mile, lunging 30 steps every minute

 

#17

5 Rounds For Time:

Handstand 30 seconds

20 Air Squats

 

#18

For Time:

250 Air Squats

 

#19

4 Rounds For Time:

10 Tuck Jumps

10 Pushups

10 Situps

 

#20 For Time:

100 Burpees

 

#21

10 Rounds For Time:

10 Pushups

10 Squats

10 Tuck Jumps

 

#22

5 Rounds For Time:

Handstand 1 minute

Hold bottom of the squat 1 minute

 #23

10 Rounds For Time:

Sprint 100m

Walk 100m

 

#24 For Time:

100 Pushups

 

#25

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

Burpees

Situps

 

#26

3 Rounds:

50 Situps

Run 400m

 

#27

10 Rounds For Time:

10 Walking Lunges

10 Pushups

 

#28

10 Rounds For Time:

10 Burpees

Run 100m

 

#29

4 Rounds For Time:

Run 400m

50 Air Squats

 

#30

10 Rounds For Time:

10 Pushups

10 Squats

 #31

Tabata Squats:

20 seconds on 10 seconds rest,

8 rounds.

 

#32

For Time:

Run 800m

100 Air Squats

Run 800m

 

#33

7 Rounds For Time:

7 Air Squats

7 Burpees

 

#34

5 Rounds For Time:

50 Air Squats

Rest the amount of time it took to complete the 50

 

#35

For Time:

Run 1 mile -- do 10 Pushups every minute

 

#36

8 Rounds For Time:

Run 100m

30 Air Squats

 

#37

10 Rounds For Time:

10 Situps 10 Burpees

 

#38 For Time:

250 Jumping Jacks

 #39

For Time:

100 Jumping Jacks

75 Air Squats

50 Pushups

25 Burpees

 

#40

5 Rounds For Time:

Run 1 minute

Squat 1 minute

 

#41

3 Rounds For Time:

10 Air Squats

10 Pushups

10 Situps

 

#42

For Time:

50 Air Squats

 

#44

3 Rounds For Time:

20 Jumping Jacks

20 Burpees

20 Air Squats

 

#45

10 Rounds For Time:

Run 100 m

20 Air Squats

 

#46 For Time:

100 Push-ups

100 Sit-ups

100 Squats

 #47

3 Rounds For Time:

30 Push-ups

40 Sit-ups

50 Squats

 

#48 AMRAP in 20 minutes:

5 Pushups

10 Situps

15 Squats

 

#49

21-15-9 Rep Rounds for Time:

Walking Lunges (each leg)

Handstand Push-ups

 

#50

3 Rounds for Time:

Run 400m

50 Squats

25 Pushups

 

#51 For Time:

Run 1000m

100 Air Squats

50 Pushups

 

#52

Squats for time (pick a number between 100-500)

 

#53

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees

Pushups

Situps

 #54

AMRAP in 20 minutes:

5 Handstand push-ups

10 Pistols

 

#55

“Annie” 50-40-30-20-10 Rep Rounds for Time:

Double-Unders

Sit-ups

 

#56

50-40-30-20-10 Rep Rounds for Time:

Single Unders

Pushups

 

#57

For Time:

Burpees (50-150 - pick a number and go for it!)

 

#58

For Time:

Run 800m

50 Squats

50 Situps

 

#59

For Time:

Run 1 mile

100 Push-ups

200 Squats Run

1 mile

 

#60

21-15-9 Rep Rounds for Time:

Handstand Push-ups

Chair Dips

Push-Ups

 #61

For Time:

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

 

#62

For Time:

400m Walking Lunges

 

#63

 For Time:

Run 400 meters

50 Squats Run

400 meters

50 Push -ups Run

400 meters

50 Sit -ups

Run 400 meters

 

#64

For Time:

80 -60 -40 -20 Reps of Air Squats

40 -30 -20 -10 Reps of Situps

20 -15 -10 - 5 of Handstand Pushups

 

#65

For Time:

50 Walking Lunges

800 m run

50 Walking Lunges

 #66 For Time:

30 Handstand Pushups

40 Jump squats

50 Situps

60 Squats

70 Double unders

 

#67

AMRAP in 20 minutes:

10 Bench dips

10 Box jumps

10 Walking Lunges

 

#68

For Time:

60 Pushups

Run 400 m

40 Pushups

Run 800 m

20 Pushups

Run 1 mile

 

#69

5 Rounds For Time:

100 Single Unders

50 Squats

 

#70

For Time:

150 Double Unders

 

#71

“Nicole” AMRAP in 20 minutes of:

Run 400 and Max rep pull ups

 #72

For Time:

100 Air Squats

75 Situps

50 Box Jumps

25 KTE’s

Run 400 m

 

#73

“Michael” 3 rounds for time of:

Run 800 m

50 Back Extensions

50 Situps

 

#74

For Reps:

2 Minutes Double Unders

2 Minutes Situps

Rest 1 min

90 sec Double Unders

90 sec Situps

Rest 1 min

60 sec Double Unders

60 sec Situps

 

#75

For Time:

100 Air Squats

75 Situps

50 Box Jumps

25 KTE’s

Run 400m