21-18-15-12-9-6-3 reps for time of:
Thrusters @20/30 RX: 30/43
Burpees
"Open 16.5 – No Cap, Just Collapse"
For Time:
21-18-15-12-9-6-3 reps of:
Thrusters @20/30 kg
RX: @30/43 kg
Burpees
Time Cap: None
This infamous workout from the 2016 CrossFit Open is as straightforward as it is devastating. The thruster and burpee combo hits your lungs, legs, and willpower in equal measure. The descending rep scheme gives the illusion of relief—until the fatigue sets in. Smooth transitions and sustainable pacing are key. There’s nowhere to hide. Just keep moving.
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, knee raises workout, knees to elbows workout, toes to bar workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB goblet Squat
20 HR push ups
20 Burpee Box Jumps
3 minute rest
1 round
10 Knee raises/knees to elbows/T2B
10 DB snatch
10 DB goblet Squat
10 HR push ups
10 Burpee Box Jumps
atomic sit-up workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, single under workout, toes to bar workout, v-up workout
6 rounds:
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
chest to bar workout, for time workout, knee raises workout, knees to elbows workout, power clean workout, pull-up workout, ring row workout, thruster workout, toes to bar workout
6 Rounds
8 Thrusters
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B
30 sec rest
bar muscle up workout, box jump over workout, burpee pull-up workout, crossfit for time wod, overhead squat workout
For time
20-15-10-5
Overhead squat
Box jump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
burpee over bar workout, chest to bar workout, double under workout, front squat workout, knee raises workout, knees to elbows workout, overhead squat workout, power snatch workout, pull-up workout, ring row workout, single under workout, thruster workout, toes to bar workout
For time
1 Power snatch
2 OH squat
3 Burpees over bar
4 Front squats
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters
bar facing burpee workout, clean and jerk workout, for time workout, front squat workout, ring muscle up workout, ring pull-up workout
For time - 10 rounds
1 Burpee (jumping) ring pull up / 1 Ring muscle up
2 Clean & Jerk
3 Front squats
4 Bar facing burpees
bar facing burpee workout, Deadlift workout, double under workout, for time workout, single under workout, wall walk workout
For time
* Start every round by doing 2 Wall Walks
2-4-6-8-6-4-2
Bar facing burpees
Deadlift
20-40-60-80-60-40-20
Single unders/Double unders
assault bike workout, Burpee workout, for time workout
For time
12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
for time workout, ghd sit-up workout, pistol squat workout, ring dip workout, ring push-up workout, rope climb workout, rope pull workout
For time
Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch
A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.
In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.
Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts
Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.
