Bodyweight Met-Con WODs
| Angie (CrossFit HQ) | |
| 100 Pull-ups | |
| 100 Push-ups | |
| 100 Sit-ups | |
| 100 Squats | |
| 1 Round for Time | |
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| Barbara (CrossFit HQ) | |
| 20 Pull-ups | |
| 30 Push-ups | |
| 40 Sit-ups | |
| 50 Squats | |
| 5 Rounds for Time | |
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| Chelsea (CrossFit HQ) | |
| 5 Pull-ups | |
| 10 Push-ups | |
| 15 Squats | |
| 1 Round each minute on the minute for 30 minutes | |
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| Cindy (CrossFit HQ) | |
| 5 Pull-ups | |
| 10 Push-ups | |
| 15 Squats | |
| Max Rounds in 20 minutes | |
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| Mary (CrossFit HQ) | |
| 5 Handstand Push-ups | |
| 10 Pistols | |
| 15 Pull-ups | |
| Max Rounds in 20 minutes | |
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| Nicole (CrossFit HQ) | |
| Run 400 meters | |
| Max rep Pull-ups | |
| Max Rounds in 20 minutes | |
| [Note number of Pull-ups completed for each round] | |
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| JT (CrossFit HQ) | |
| Handstand Push-ups | |
| Ring Dips | |
| Push-Ups | |
| 21, 15, & 9 Rep Rounds for Time | |
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| Michael (CrossFit HQ) | |
| Run 800 meters | |
| 50 Back Extensions | |
| 50 Sit-ups | |
| 3 Rounds for Time | |
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| Murph (CrossFit HQ) | |
| Run 1 mile | |
| 100 Pull-ups | |
| 200 Push-ups | |
| 300 Squats | |
| Run 1 mile | |
| 1 Round for Time | |
| [Wear 20 lb vest if available] | |
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| Handstand Push-up/L Pull-up 2-step Ladder (CrossFit HQ) | |
| Handstand Push-ups [15-13-11-9-7-5-3-1 reps] | |
| L Pull-up [1-3-5-7-9-11-13-15 reps] | |
| 10 Round with Rep Sequence for Time | |
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| Muscle-up/Squat Workout (CrossFit HQ) | |
| 5 Muscle-ups | |
| 50 Squats | |
| 4 Rounds for Time | |
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| Bad Snake (Ian Carver) | |
| 60 Seconds Jumping Rope | |
| 21 Knees to Elbows | |
| 50 Push-ups | |
| 15 L Pull-ups | |
| 60 Seconds Jumping Rope | |
| 15 Knees to Elbows | |
| 35 Push-ups | |
| 12 L Pull-ups | |
| 60 Seconds Jumping Rope | |
| 12 Knees to Elbows | |
| 20 Push-ups | |
| 9 L Pull-ups | |
| 1 Round for Time | |
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| Seppuku (Ian Carver) | |
| Hill Sprint 50 meters | |
| 10 L Pull-ups | |
| 10 Ring Push-ups | |
| 10 Knees to Elbows | |
| 10 Rounds for Time | |
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| Ivan the Terrible (Ian Carver) | |
| 90 Seconds of Jumping Rope | |
| 50 Lunges | |
| 50 Push-ups | |
| 50 Sit-ups | |
| 90 Seconds of Jumping Rope | |
| 40 Lunges | |
| 40 Push-ups | |
| 40 Sit-ups | |
| 90 Seconds of Jumping Rope | |
| 30 Lunges | |
| 30 Push-ups | |
| 30 Sit-ups | |
| 90 Seconds of Jumping Rope | |
| 20 Lunges | |
| 20 Push-ups | |
| 20 Sit-ups | |
| 90 Seconds of Jumping Rope | |
| 10 Lunges | |
| 10 Push-ups | |
| 10 Sit-ups | |
| 1 Round for Time | |
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| Brussel Sprouts (Connie Morreale) | |
| Run 200 meters | |
| Walking Lunges 100 meters | |
| 50 Sit-ups | |
| 25 Pull-ups | |
| 25 Push-ups | |
| 50 Back Extensions | |
| 50 Back Extensions | |
| Run 200 meters | |
| 2 Rounds for Time w/ 2 minute rest between rounds. Score is the time difference between rounds 1 & 2. | |
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| Little Runny Angie (CrossFit PC) | |
| Run 400 meters | |
| 50 Squats | |
| Run 400 meters | |
| 50 Push-ups | |
| Run 400 meters | |
| 50 Sit-ups | |
| Run 400 meters | |
| 50 Pull-ups | |
| 1 Round for Time | |
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| Fractured Runny Angie (CrossFit PC) | |
| Run 400 meters | |
| 25 Pull-ups | |
| 25 Push-ups | |
| 25 Sit-ups | |
| 25 Squats | |
| 4 Rounds for Time | |
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| 400-meter Walking Lunges (CrossFit HQ) | |
| 400-meter Walking Lunges | |
| 1 Round for Time | |
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| Gingerbread Man (Robert Olajos) | |
| Double-unders | |
| Muscle-ups | |
| Knees to Elbows | |
| 21-15-9 Rep Rounds for Time | |
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| Playing With Push-ups (John Beieler) | |
| Run 100 meters | |
| 20 Push-ups | |
| 5 Burpees | |
| 15 Clap Push-ups | |
| 5 Burpees | |
| 10 Chest-Slap Push-ups | |
| 5 Burpees | |
| 5 Fingertip Push-ups | |
| Run 100 meters | |
| 15 Push-ups | |
| 5 Burpees | |
| 10 Clap Push-ups | |
| 5 Burpees | |
| 10 Chest-Slap Push-ups | |
| 5 Burpees | |
| 5 Fingertip Push-ups | |
| Run 100 meters | |
| 10 Push-ups | |
| 5 Burpees | |
| 10 Clap Push-ups | |
| 5 Burpees | |
| 10 Chest-Slap Push-ups | |
| 5 Burpees | |
| 5 Fingertip Push-ups | |
| 1 Round for Time | |
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| Balboa (CM) | |
| 100 Jump Ropes | |
| Run 400 meters | |
| 10 Bodyblasters | |
| 4 Rounds for Time | |
| [Bodyblaster – Do a Burpee under a pull-up bar. Grab the bar on the jump and perform one pull-up. After completing the pull-up, return to a dead-hang position and do one knees-to-elbows. This is one repetition.] | |
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| Fight on Friday (CrossFit HQ) | |
| 30 Sprawls | |
| 30 Push-ups | |
| 30 Sit-ups | |
| 30 Squats | |
| 30 Sprawls w/ 1-2 Punch on Heavy Bag | |
| 3 Rounds for Time | |
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| Crouching Tiger (CM) | |
| 50 Squats | |
| 25 Push-ups | |
| 50 Pistols | |
| 25 Fingertip Push-ups | |
| 50 Side Lunges | |
| 25 Knuckle Push-ups | |
| 50 Walking Lunges | |
| 25 Diamond Push-ups | |
| 1 Round for Time | |
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| Burning Rings of Fire (CM) | |
| 10 Ring Push-ups | |
| 10 Archer Push-ups [5/5] | |
| 10 Ring Flyes | |
| 10 Wide Grip Ring Push-ups | |
| 10 Single-leg Ring Push-ups [5/5] | |
| 10 Pseudo-planche Ring Push-ups | |
| 10 Jackknife Ring Push-ups | |
| 10 Dive Bomber Ring Push-ups | |
| 10 Elevated Ring Push-ups | |
| 10 Ring Push-ups | |
| 1 Round for Time | |
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| 1500 (CrossFit Houston) | |
| 100 Jump Ropes | |
| 10 Burpees | |
| 10 Sit-ups | |
| 10 Push-ups | |
| 10 Squats | |
| 10 Pull-ups | |
| 10 Rounds for Time | |
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| Run 1/2 mile | |
| 50 Squats | |
| 3 Rounds for Time | |
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| 10 Push-ups | |
| 10 Sit-ups | |
| 10 Squats | |
| 10 Rounds for Time | |
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| 200 air squats for time | |
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| Susan | |
| Run 200 meters | |
| 10 Squats | |
| 10 Push-ups | |
| 5 Rounds for Time | |
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