Buy in: 500 m ski
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
TC: 18
"For Time – Buy In, Grind, Cash Out"
This full-body effort opens with a 500m Ski Erg buy-in, then moves into 4 tough rounds of overhead squats, pulling, and explosive box jumps. Just when your legs are begging for mercy, you'll finish with a 1,000m bike sprint to the finish line.
Overhead squats challenge your mobility and control, while the pulling and jumping keep the heart rate high. Save something in the tank for the final bike push!
Time Cap: 18 minutes
Goal: Move steady through the rounds and empty the tank on the bike.
assault bike workout, cluster workout, for time workout, shoulder to overhead workout, squat clean workout
4 rounds for time
10/13 Cal assault bike
6 Squat cleans
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
bike erg workout, box jump over workout, dumbbell overhead squat workout, for time workout, pull-up workout, ring row workout, ski erg workout
For time
Buy in: 500 m ski
4 rounds:
10 DB OH squats
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
box jump workout, crossfit conditioning workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
3 rounds
400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
bike erg workout, dumbbell thruster workout, for time workout
For time
10-8-6-4-2
DB Thrusters
20-16-12-8-4
Cal Bike
box jump over workout, double under workout, for time workout, kettlebell front rack walk workout, kettlebell snatch workout, kettlebell swing workout, row workout
For time
70 Double unders
60 DBL KB russian swings
50 Box jump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
assault bike workout, EMOM workout, kettlebell clean workout, kettlebell front squat workout, row workout, ski erg workout
EMOM 24
1: 10-18 cal Row
2: 8-10 Dual KB power clean
3: 10-18 cal Ski
4: 8-10 Dual KB front squats
5: 10-18 cal Assault bike
6: Rest
AMRAP workout, box jump workout, chest to bar workout, dumbbell lunge workout, knee raises workout, knees to elbows workout, power snatch workout, pull-up workout, ring row workout, shoulder to overhead workout, sumo deadlift high pull workout, toes to bar workout, v-up workout
AMRAP 8
6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges
12 DB Shoulders to overhead
Rest 3 min
AMRAP 8
12 Power Snatch
12 Sumo deadlift high pull
18 V-ups
18 Box jumps
abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, row workout, shoulder to overhead workout, the hateful eight crossfit
8 Rounds for time
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift
8 Hang power clean
8 Shoulder to overhead
8 cal row
double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout
2 rounds for time
32/40 cal ski
32 DB squats
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk
64 Single unders/32 Double unders
16 DB goblet lunges
crossfit descending ladder wod, devils clean workout, dumbbell crossfit workout, dumbbell push press workout, dumbbell squat workout, for time crossfit wod
For time
12-10-8-6-4-2
Devils clean
Double DB squats
Double DB push press
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.
