Crossfit Bodyweight Workouts

All the workouts require nothing more than a pull-up bar, rings, or a jump rope. These workouts come straight from Crossfit. If you are looking for something to do here are some oldies but goodies.

Angie

100 Pull­ups 100 Push­ups 100 Sit­ups 100 Squats

Barbara

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

Chelsea

Each min on the minute for 30 minutes 5 Pull­ups 10 Push­ups 15 Squats

Cindy

As many rounds as possible in 20 minutes 5 Pull­ups 10 Push­ups 15 Squats

Mary

As many rounds as possible in 20 minutes 5 Handstand push­ups 10 1­legged squats 15 Pull­ups

JT

21-­15-­9 reps, for time: Handstand push­ups Ring dips Push­up

Annie

50-­40-­30-­20-­10 reps Double­unders Sit­ups

Nicole

As many rounds as possible in 20 minutes Run 400m Max rep pullups Note number of pullups each round.

Murph

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

Partition the pull­ups, push­ups, and squats as needed. Start and finish with a mile run.  If you’ve got a 20# vest or body armor, wear it.

Jason

100 Squats  5 Muscle­ups  75 Squats  10 Muscle­ups  50 Squats  15 Muscle­ups  25 Squats  20 Muscle­ups

Griff

Run 800m Run 400m backward Run 800m  Run 400m backward

Ryan

5 rounds for time: 7 muscle­ups 21 burpees Each burpee 12” above max reach

ATTEMPT Death by Pull-ups With a continuously running clock do:

one pull­up the first minute,

two pull-ups the second minute,

three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.

ATTEMPT

30 muscle­ups for time

ATTEMPT

120 pullups and 120 dips for time

ATTEMPT GI Jane

100 burpee­pullups for time

ATTEMPT As many rounds as possible in 20 minutes

15 pullups

30 pushups

45 squats

ATTEMPT Walking lunge 400m for time

ATTEMPT Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the  first 8 intervals are pull­ups, the second 8 are push­ups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.

ATTEMPT 50­-40-­30-­20-­10 reps for time:

Pullups Ring Dips

ATTEMPT 150 burpees for time

ATTEMPT For time, following the sequence of

15/1, 13/3, etc. Handstand pushups: 15-­13-­11-­9-­7-­5-­3-­1

L­-pullups: 1-­3-­5-­7-­9-­11-­13-­15

ATTEMPT 3 rounds for time of:

Run 800m 50 Pull­ups

50 burpees Jump 12” above max reach each one.

ATTEMPT 50 Sit­ups

50 Double­unders

50 Sit­ups

Walking Lunge

50 steps 50

Sit­ups

50 Burpees

50 Sit­ups

ATTEMPT 7 rounds for time of:

10 One legged squats

Alternating 12 Ring dips

15 Pull­ups

ATTEMPT Ten rounds for time of:

12 Burpees

12 Pull­ups

ATTEMPT Four rounds for time of:

Run 400 ms

50 Squats

ATTEMPT 5 rounds for time of:

15 L­-Pullups

30 Pushups

45 Situps

Playing with Pushups

• Run 100m
•  20 Push­ups
• 5 Burpees
• 15 Clap Push­ups
• 5 Burpess
• 10 Chest­Slap Push­ups
•  5 Burpees
• 5 Fingertip Push­ups Run 100m
• 15 Push­ups
• 5 Burpees
• 10 Clap Push­ups
•  5 Burpees
• 10 Chest­Slap Push­ups
• 5 Burpees
•  5 Fingertip Push­ups
•  Run 100m 10 Push­ups
•  5 Burpees
• 10 Clap Push­ups
• 5 Burpees
• 10 Chest­Slap Push­ups
• 5 Burpees
• 5 Fingertip Push­ups

Balboa 4 rounds for time of:

• 100 Jump Ropes
• Run 400 meters
• 10 Bodyblasters (burpee­pullup­knees­to­elbows)

(Source: Chad McBroom)

Crouching Tiger

• 50 Squats
• 25 Push­ups
• 50 Pistols
• 25 Fingertip Push­ups
• 50 Side Lunges
• 25 Knuckle Push­ups
• 50 Walking Lunges
• 25 Diamond Push­ups
• (Source: Chad McBroom)

Fractured Runny Angie

• Run 400 meters
• 25 Pull­ups
• 25 Push­ups
• 25 Sit­ups
• 25 Squats

Run 5k for time, but every 5:00 do 50 pushups and 50 squats.

• 20-­16-­12-­8-­4 reps of:
• One­arm pushups
• One­legged squats

• 50 flutterkicks
• 50 situps
• Run 400m
• 100 flutterkicks
• 100 situps
• Run 400m

US Tactical / navyseals.com

4 rounds for time of:

• 50 pushups
• 50 situps
• 50 4ct flutterkicks

CrossFit is a branded fitness regimen created by Greg Glassman and is a registered trademark of CrossFit, Inc. which was founded by Greg Glassman and Lauren Jenai in 2000. Promoted as both a physical exercisephilosophy and also as a competitive fitness sport, CrossFit workouts incorporate elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport,calisthenics, strongman, and other exercises. It is practiced by members of over 13,000 affiliated gyms,  roughly half of which are located in the United States, and by individuals who complete daily workouts (otherwise known as “WODs” or “workouts of the day”).

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