WOD Bodyweight
22
Crossfit Bodyweight Workouts Compiled and edited by Shane Skowron. Version 1.5, 10/21/08 (All workouts require nothing more than a pullup bar, rings, or a jumprope.) Legend: M-metcon ME-muscular endurance S-strength SP-speed SK-skill E-endurance C-core G i r l s a n d H e r o e s B o d y w e i g h t W O D s Official Crossfit named WODs for benchmarks and competition Type Angie 100 pullups 100 pushups 100 situps 100 squats M/ME Barbara Either 5 rounds for time, or 5 rounds with 3:00 rest between each round: 20 pullups 30 pushups 40 situps 50 squats M/ME Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats M/ME Cindy As many rounds as possible in 20 minutes of: 5 pullups 10 pushups 15 squats M/ME Mary As many rounds as possible in 20 minutes of: 5 handstand pushups 10 1-legged squats 15 pullups ME JT 21-15-9 reps of: handstand pushups ring dips pushup ME Annie 50-40-30-20-10 reps of: double-unders situps M Nicole As many rounds as possible in 20 minutes of: Run 400m Max rep pullups M/ME pg 1 of 22
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