Top 10 CrossFit Bodyweight Workouts

crossfit bodyweight workouts

Short on time and don’t feel like shelling out 150 clams for a CrossFit membership?

With a yoga mat and a little floor space you can knock out some killer CrossFit bodyweight workouts in the time it takes to watch an episode of your favorite TV show.

Check out this list of the Top 10 CrossFit bodyweight workouts. Give ’em a try and post your results in the comments below.

#10 Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Video – Nicole CrossFit workout

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#9 GI Jane
100 burpee pull ups for time
post result in comments below


Question: I am having trouble with my pull ups. Is it ok to use a resistance band and what do you suggest?

Check out the WOD Nation Resistance Bands to help assist you with pull ups. You can also do jumping pull-ups as another way to build up your muscles and cardio.

Video – GI Jane workout with Greg Amundsen

100 pull ups
100 push ups
100 air squats
100 sit ups

Question: My hands are getting ripped when I am doing long workouts with lots of pull-ups. Do you have a type of glove you can suggest?

Check out the WODFitters Leather Hand Grips to help protect your hands.

These have been a huge help to my buddy who just got a PR on the Cindy WOD last week. He had several blisters and callouses on his hand and was able to do the workout with no new rips.

Video – Angie WOD

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#7 Annie WOD
Double unders
Sit ups

Question: What is a good jump rope to use for these workouts?

Check out the Rogue Fitness Speed Jump Rope. This rope gets tons of great reviews and will last forever. Or close to it.

Video – Annie WOD

Check out Rogue Fitness Speed Jump Ropes @

#6 Susan
5 rounds for time:  Run 200m, then 10 squats, 10 push ups

#4 5k Run
Run 5,000 meters – 3.1 miles. Note terrain conditions (track, trail, hills, etc)

Question: I need a good knee sleeve to help me warm up and stabilize my knees. What do you recommend?

We like the Rehband 7mm Knee Sleeve.

We are seeing a lot of athletes in the gym using these including top stars like Rich Froning and Dan Bailey.

I picked up a set the other day and they have helped a lot on my lifts. They have good compression to keep everything where it should be, but don’t cut off circulation (if you size them right).

Video – CrossFit 5k run

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#5 Griff
Run 800m
Run 400m backward
Run 800m
Run 400m backward

#4 Barbara
20 Pull­ups
30 Push­ups
40 Sit­ups
50 Squats
(Either 5 rounds for time, or 5 rounds with 3:00 rest between each round.)

#3 Mary
As many rounds as possible in 20 minutes
5 Handstand push­ups
10 1­ legged squats (pistols)
15 Pull­ups

Question: My hands are cracking and calloused from a month of straight WOD sessions at the box. What can I do to repair my hands?

Check out Winnie’s RipFix.

We just ordered a small tub of this last month and already my hands feel better. It is like a lotion creme and helps fix and repair your hands.

Video – Mary WOD

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Video – CrossFit Murph

20 minute AMRAP (as many rounds as possible)
5 pull ups
10 pushups
15 air squats

Question: I am looking to put a new pull up bar in my garage gym. What is a good one to install?

Check out the Titan Wall Mounted Pull Up Bar. You can pick one up for under $90 and install it in an hour.

This is one of the best items you can add to your garage gym.

Video – Cindy WOD

Runner Up for Top Ten CrossFit Workouts

Five rounds for time of:
7 Muscle-ups
21 Burpees
post time to comments

Video – CrossFit workout “Ryan”

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1. What is worst crossfit workout you have ever done?
2. What is the best CrossFit workout?
3. In your opinion, what is the most famous crossfit workout?
post your results in the comments below.

Check out this list of questions that athletes in our gym have asked.

Question: “Coach, what are the top CrossFit bodyweight WODs?”. Check out the list above.

Question: “Coach, what is your favorite CrossFit bodyweight workout?”. I would have to say Cindy.

Question: Where can I find a list of crossfit body weight exercises? Check out the list above.

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