No Barbells: Top 10 Bodyweight Crossfit Workouts

You don't always need a barbell to create a high-intensity WOD. Bodyweight Crossfit workouts can even be a harder test of fitness, especially if your endurance and gymnastic training has been neglected.

Chelsea proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts. – from CrossFit Journal, 2006

See the list of 10 bodyweight Crossfit workouts: 

1. Hero WOD Murph 

For time:

1 mile Run (1.6 km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

grip

This year’s most notorious Crossfit workout, mainly due to the outcome at the 2015 CrossFit Games, is actually a great test of fitness. Basic exercises, pull-ups, push-ups and squats combined with a high volume rep scheme and 2 miles (3.2 kilometers) of running. Murph is a Hero workout that honours Navy Lieutenant Michael Murphy who died in Afghanistan on June 28th, 2005. Crossfit boxes from all over the world, do Murph on Memorial Day weekend to pay tribute to the fallen soldiers.

Score: time it took you to complete all the reps.

2. Chelsea

EMOM for 30 min:

5 Pull-ups
10 Push-ups
15 Squats

pull up crossfit

Contrary to “AMRAP” Cindy, Chelsea works as a every minute on the minute Crossfit WOD. Both workouts combine the same exercises: pull-ups, push-ups and squats. If you can’t keep up with EMOM, switch to Cindy and do as many rounds as possible within the 30 minute time cap.

Score: Numbers of reps completed.

3. Hero WOD JT 

For time:

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

ring-dips

JT is another Hero WOD which honours Petty Officer 1st Class Jeff Taylor (✝June 2005). The tricky combination of handstand push-ups, ring dips and regular push-ups leaves no room for upper body weaknesses. If you want a true test of gymnastic strength, do it strict.

Score: time it took you to complete all the reps.

4. CrossFit Regionals 2014 Event 5

For time:

10 rounds:
1 legless rope climb
60m sprint

rope climb

The legless event five from CrossFit Regionals dropped this year’s Fittest Woman on Earth Katrin Tanja Davidsdottir out of the competition in 2014. The workout is made of a single exercise – legless rope climbs – and demands a clever strategy to prevent the burnt out before completing all 10 rounds. The 60 meter sprint works more as a much needed rest in between.

Score: time it took you to complete all 10 rounds.

5. Mary

AMRAP for 20 minutes:

5 Handstand push-ups
10 1-legged (pistol) squats
15 Pull-ups

handstand push up

With handstand push-ups, pistol squats and pull-ups, Mary offers an advanced version of Cindy. Twenty minute time cap for as many reps as possible. For anyone looking to scale this Crossfit workout perform handstand push-ups with your feet on the box, modify a pistol squat by holding on to rings and do ring rows or banded pull-ups instead.

Score: Number of reps completed.

Next page: Garrett, Tabata Something Else, Migraine and more.

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