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

pg1/19
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

pg2/19
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.

pg3/19
50Situps
50Doubleunders
50Situps
WalkingLunge,50steps
50Situps
50Burpees
50Situps

7roundsfortimeof:
10Oneleggedsquats,alternating
12Ringdips
15Pullups

Tenroundsfortimeof:
12Burpees
12Pullups

Fourroundsfortimeof:
Run400ms
50Squats

5roundsfortimeof:
15LPullups
30Pushups
45Situps

pg4/19
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

pg7/19
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

pg8/19
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

pg9/19
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)

pg13/19
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)

pg14/19
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)

pg15/19
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)

pg16/19
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)

pg17/19
 Runningworkouts
[Allaresupposedtobemaximumeffortunlessotherwisenoted]

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

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

pg18/19
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