258 Bodyweight Workouts (WODs)

Death By…Anything

CrossFit Benchmark WOD

EMOM For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.

Loredo

CrossFit Main Site Hero WOD

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

Griff

CrossFit Hero WOD

For Time
800 meter Run
400 meter Run (backwards)
800 meter Run
400 meter Run (backwards)

Ozzy

Hero WOD

7 Rounds For Time
11 Deficit Handstand Push-Ups (6/4 in)
1,000 meter Run

Custom Workout Program

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Rosa

Benchmark WOD

5 Rounds for Time
10 Handstand Push-Ups
400 meter Run

The Longest Mile

Benchmark WOD

4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

Pukie Brewster

Benchmark WOD

For Time
150 Burpees

Shawn

CrossFit Hero WOD

For Time
5 mile Run
After each 5 minute run interval:
50 Air Squats
50 Push-Ups

Marguerita

CrossFit Benchmark WOD

50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Capoot

CrossFit Hero WOD

For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run

Blackjack

aka: "Twenty-One," Benchmark WOD

For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

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Terry

CrossFit Hero WOD

For Time
1 mile Run
100 Push-Ups
100 meter Bear Crawl
1 mile Run
100 meter Bear Crawl
100 Push-Ups
1 mile Run

Maupin

CrossFit Hero WOD

4 Rounds for Time
800 meter Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

Dee

CrossFit Jackson Hero WOD

4 Rounds For Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run

Durante Core

by Dave Durante

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

Surfer on Acid

by Ben Bergeron

3 Rounds for Time
400 meter Run
21 Burpees

AMBAP

Men's Fitness Benchmark WOD

AMRAP (with a Partner) in 5 minutes
As Many Burpees As Possible (alternating)

Harriet

Memorial WOD

8 Rounds for Reps in 4 minutes
20 seconds of Mountain Climbers (2-count)
10 second Sprint

It’s a Trap!

CrossFit Darkside Benchmark WOD

For Time
100 Burpees
200 meter Run to start, then again every 2 minutes

Marine 16

Coastal Fitness / Team RWB Memorial WOD

Eight 2-minute AMRAPs in 16 minutes
From 0:00-2:00
20 meter Sprint
16 Burpees
From 2:00-4:00:
20 meter Sprint
16 Push-Ups
From 4:00-6:00:
20 meter Sprint
16 Air Squats
From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers
From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
From 12:00-14:00:
20 meter Sprint
16 High Knees
From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps

Zachary Tellier

CrossFit DC Hero WOD

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Verified Benchmark WODs

More WODs

Bodyweight WODs (No-Equipment needed)

Death By…Anything

Loredo

Griff

Ozzy

Custom Workout Program

Rosa

The Longest Mile

Pukie Brewster

Shawn

Marguerita

Capoot

Blackjack

5X More WODs

Terry

Maupin

Dee

Durante Core

Surfer on Acid

AMBAP

Harriet

It’s a Trap!

Marine 16

Zachary Tellier

Thank you

Verified Benchmark WODs

More WODs

Bodyweight WODs (No-Equipment needed)

Death By…Anything

Loredo

Griff

Ozzy

Custom Workout Program

Rosa

The Longest Mile

Pukie Brewster

Shawn

Marguerita

Capoot

Blackjack

5X More WODs

Terry

Maupin

Dee

Durante Core

Surfer on Acid

AMBAP

Harriet

It’s a Trap!

Marine 16

Zachary Tellier

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