Bodyweight Met-Con WODs


Angie (CrossFit HQ)
 
  100 Pull-ups
  100 Push-ups
  100 Sit-ups
  100 Squats
   
  1 Round for Time
   
   
 
Barbara (CrossFit HQ)
 
  20 Pull-ups
  30 Push-ups
  40 Sit-ups
  50 Squats
   
  5 Rounds for Time
   
   
 
Chelsea (CrossFit HQ)
 
  5 Pull-ups
  10 Push-ups
  15 Squats
   
  1 Round each minute on the minute for 30 minutes
   
   
 
Cindy (CrossFit HQ)
 
  5 Pull-ups
  10 Push-ups
  15 Squats
   
  Max Rounds in 20 minutes
   
   
 
Mary (CrossFit HQ)
 
  5 Handstand Push-ups
  10 Pistols
  15 Pull-ups
   
  Max Rounds in 20 minutes
   
   
 
Nicole (CrossFit HQ)
 
  Run 400 meters
  Max rep Pull-ups
   
  Max Rounds in 20 minutes
  [Note number of Pull-ups completed for each round]
   
   
 
JT (CrossFit HQ)
 
  Handstand Push-ups
  Ring Dips
  Push-Ups
   
  21, 15, & 9 Rep Rounds for Time
   
   
 
Michael (CrossFit HQ)
 
  Run 800 meters
  50 Back Extensions
  50 Sit-ups
   
  3 Rounds for Time
   
   
 
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]
   
   
 
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
   
   
 
Muscle-up/Squat Workout (CrossFit HQ)
 
  5 Muscle-ups
  50 Squats
   
  4 Rounds for Time
   
   
 
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
   
   
 
Seppuku (Ian Carver)
 
  Hill Sprint 50 meters
  10 L Pull-ups
  10 Ring Push-ups
  10 Knees to Elbows
   
  10 Rounds for Time
   
   
 
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
   
   
 
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.
   
   
 
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
   
   
 
Fractured Runny Angie (CrossFit PC)
 
  Run 400 meters
  25 Pull-ups
  25 Push-ups
  25 Sit-ups
  25 Squats
   
  4 Rounds for Time
   
   
 
400-meter Walking Lunges (CrossFit HQ)
 
  400-meter Walking Lunges
   
  1 Round for Time
   
   
 
Gingerbread Man (Robert Olajos)
 
  Double-unders
  Muscle-ups
  Knees to Elbows
   
  21-15-9 Rep Rounds for Time
   
   
 
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
   
   
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.]
   
   
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
   
   
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
   
   
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
   
   
1500 (CrossFit Houston)
 
  100 Jump Ropes
  10 Burpees
  10 Sit-ups
  10 Push-ups
  10 Squats
  10 Pull-ups
   
  10 Rounds for Time
   
   
  Run 1/2 mile
  50 Squats
   
  3 Rounds for Time
   
   
  10 Push-ups
  10 Sit-ups
  10 Squats
   
  10 Rounds for Time
   
   
  200 air squats for time
   
   
Susan
 
  Run 200 meters
  10 Squats
  10 Push-ups
   
  5 Rounds for Time