Crossfit Bodyweight Met-Con Workouts
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
Walking Lunges 100 meters
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
400-meter Walking Lunges (CrossFit HQ)
400-meter Walking Lunges
1 Round for Time
Playing With Push-ups (John Beieler)
Run 100 meters
20 Push-ups
5 Burpees
15 Clap Push-ups
5 Burpess
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups
Run 100 meter
15 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups
Run 100 meter
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
