Cross fit Bodyweight Workouts
(need a pull up bar and/or a jump rope)
Girls and Heroes Bodyweight WOD’s Angie: no me limit, break up exercises as you like 100 Pull‐ups 100 Push‐ups 100 Sit‐ups 100 Body Squats Barbara: either 5 rounds for me OR 5 rounds with 3 minutes rest between each round 20 Pull‐ups 30 Push‐ups 40 Sit‐ups 50 Body Squats Chelsea: At the start of each minute on the minute for 30 total minutes: 5 Pull‐ups 10 Push‐ups Cindy: As many rounds as possible in 20 minutes of: 5 Pull‐ups 10 Push‐ups Annie: 50‐40‐30‐20‐10 reps of: Double –unders Nicole: As many rounds as possible in 20 minutes of: Run 400 meters (or 2 minutes) Max Reps pull‐ups Girls and Heroes Bodyweight WOD’s Griff: Run 800 meters (or 4 minutes) Run 400 meters backward (or 4 minutes) Run 800 meters (or 4 minutes) Run 400 meters backward (or 4 minutes) Bodyweight Fran: 21‐15‐9– Reps of : Pull‐ups Burpees Squat jump to a 20” box 3 rounds of: 50 double Unders 75 Squats Quickie: 150 Burpees for me Sit‐ups and More: 50 sit‐ups then 50 Double Unders 50 Sit‐ups then 50 Walking Lunges 50 Sit‐ups then 50 Burpess 50 Sit‐ups Jane Train: 100 burpee box jumps to a 20” box Murph: Run 1 mile or 8 minutes 100 Pull‐ups 200 Push‐ups 300 Body Squats Run 1 mile or 8 minutes Break up the exercises as needed. Start and finish with a mile run Girls and Heroes Bodyweight WOD’s 10 rounds of: 10 Pull‐ups 20 Push‐ups 30 Body Squats 4 rounds of: Run 400 meters or 2 minutes for max distance 50 body squats 5 rounds of: 100 Body Squats 20 Walking Lunges 35 Push‐ups 20 Minutes of: Max Double Unders Down the River: 21 Pull‐ups, 50 Body Squats, 21 Knees to Elbows 18 Pull‐ups, 50 Body Squats, 18 Knees to Elbows 15 Pull‐ups, 50 Body Squats, 15 Knees to Elbows 12 Pull‐ups, 50 Body Squats, 12 Knees to Elbows 50‐40‐30‐20‐10 Reps Push‐ups Squat Jumps For Time: 50 Burpees 100 Push‐ups 150 Sit‐ups 200 Walking Lunges Girls and Heroes Bodyweight WOD’s Count Up: 5 rounds of: 10 Burpees 20 Box Jumps 30 Push‐ups 40 Body Squats 50 Walking Lunges 4 rounds of: 50 Walking Lunges 50 Squats Run 400 meters or 2minutes 4 rounds of: Run 400 Meters 25 Push‐ups 25 Body Squats 25 Sit‐ups Run for 30 Minutes: But every 5 Minutes do 25 push‐ups and 25 Body Squats 21‐15‐9 reps of: Walking Lunges (each lunge step is 1/2 rep) Sit‐ups (Jack Knives) Burpees Prison Workout: Countdown from 20..19.18.17.16.15…….3.2.1 Burpees with as much recovery as you need between sets 3 rounds of: 800 meter run or 4 minutes 30 Burpees 30 Sit‐ups Girls and Heroes Bodyweight WOD’s Ash: 3 rounds of 90 seconds per exercise of: Burpees Push‐ups Box jumps Pull‐ups Double‐Unders Body Squats All exercises should be done to max reps for the 90 second interval Ivan The Terrible: 90 seconds of max DBL Unders, then 50 lunges, 50 push‐ups, 50 sit‐ups 90 seconds of max DBL Unders, then 40 lunges, 40 push‐ups, 40 sit‐ups 90 seconds of max DBL Unders, then 30 lunges, 30 push‐ups, 30 sit‐ups 90 seconds of max DBL Unders, then 20 lunges, 20 push‐ups, 20 sit‐ups 90 seconds of max DBL Unders, then 10 lunges, 10 push‐ups, 10 sit‐ups Pick a me to run max distance: 20 min, 30 min, 40 min, 50 min, 60 min Run, sprint, jog, walk as you like...goal is to cover the most distance over the me period 4 rounds of: 5:00 minutes of max distance with 3:00 minutes of recovery between each round 8 rounds of: 80 seconds sprint with 40 seconds recovery between each sprint 1:00 minute sprint, 1:00 rest (walk) 1:00 minute sprint, :50 second rest (walk) 1:00 minute sprint, :40 second rest (walk) 1:00 minute sprint, :30 second rest (walk) 1:00 minute sprint, :20 second rest (walk) 1:00 minute sprint, :10 second rest (walk) 1:00 minute sprint, :20 second rest (walk) 1:00 minute sprint, :30 second rest (walk) 1:00 minute sprint, :40 second rest (walk) 1:00 minute sprint, :50 second rest (walk) 1:00 minute sprint, 1:00 minute rest (walk) 1:00 minute sprint Girls and Heroes Bodyweight WOD’s 10 x 100 meter sprint with 1 minute rest between each sprint 4 minutes of recovery 8 x 200 meter sprint with 2 minutes rest between each sprint 4 minutes of recovery 6 x 400 meter sprint with 3 minutes of rest between each sprint :45 second sprint, :45 second rest 1 min 30 second sprint, 1 min 30 second rest 3:00 minute sprint, 3:00 minute rest 6:00 minute sprint, 6:00 minute rest 3:00 minute sprint, 3:00 rest 1 min 30 second sprint, 1 min 30 second rest :45 second sprint, :45 rest 10 rounds of: 1:00 sprint, 1:00 minute recovery 1 mile me trial with honest effort 4 minutes of recovery 1 mile me trial with honest effort Goal is to run the second mile me trial as fast as the first 1 mile me trial 1,500 Rep WOD: 10 rounds of: 100 jump ropes (singles) 10 burpees 10 sit‐ups 10 push‐ups 10 body squats 10 pull‐ups Frenzy: 10 rounds of: Max Burpees for 1 minute Max Pull‐ups or Push‐ups for 1 minute Max Squat jumps for 1 minute Max Jumping Jacks for 1 minute Max distance run for 1 minute Girls and Heroes Bodyweight WOD’s 5 rounds for me of: 20 Wall Balls (with a 15‐20 pound medicine ball) 12 Hand Release Push‐ups Century: for me 100 Wall Balls 100 Push‐ups 100 Sit‐ups 100 Body Squats 100 Walking Lunges Break up the exercises as you need...just get 100 of each! 800 meter run or run 4 minutes hard 30 Burpee Box Jumps or 30 Double Unders 800 meter run or run 4 minutes hard 30 burpee box jumps or 30 Double Unders 800 meter run or run 4 minutes hard Filthy Fi y: For total me 50 reps of each of the following exercises in order… Box Jumps to a 20” box Jumping Pull‐ups Ke le Ball Swings (24lbs) Walking Lunges (each step is 1 rep) Knees to Elbows Push Press (45lb bar) Back Extensions Wall Balls (20lb medicine ball) Burpees Double Unders