20-15-10-5
Overhead squat - @20/30 Intermediate: @30/40 RX: @35/50
Box jump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
TC: 10
"For Time – Overhead & Over the Box"
This fast-paced couplet WOD combines overhead squats and box jump overs in a descending rep scheme, with a pulling tax after every round to spike your heart rate and grip.
20-15-10-5
Overhead Squats @20/30 (Intermediate: 30/40 | RX: 35/50 kg)
Box Jump Overs
After each round:
2 Burpee Banded Pull-Ups / Bar Muscle-Ups
Time Cap: 10 minutes
This is a leg, shoulder, and grip burner — the OHS and box jumps keep your legs and midline under pressure, while the burpee pull-up/muscle-up buy-in after each round makes it a complete upper-body challenge.
barbell conditioning workout, crossfit for time workout, crossfit ladder workout, full body crossfit workout, high intensity crossfit wod, kettlebell swing workout, thruster workout, wall ball workout
AMRAP 6
3-6-9-12…
Barbell thrusters
Wallballs @14/20 lbs
KB swings
2 min pause
For time
25 Barbell thrusters
35 Wallballs @14/20 lbs
45 KB swings
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
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
bar facing burpee workout, crossfit barbell wod, for time crossfit workout, power clean workout, squat clean workout, thruster workout
3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
Burpee Box Jump workout, chipper crossfit workout, dumbbell snatch workout, full body crossfit workout, handstand push-up workout, overhead lunge workout, pull-up workout, running workout
2 rounds
400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch
30 DB OH reverse lunges
40 Burpee box jump overs
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
bar facing burpee workout, bike erg workout, overhead squat workout, rowing workout
E2MOM 20
200/250 m row + 4 Overhead squat
300/400 m bike + 6 Bar facing burpees
Burpee workout, crossfit for time wod, rowing and burpee wod, rowing workout
For time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal row
Burpees
burpee pull up workout, crossfit amrap wod, hand-release push-up workout, rope climb workout, rowing workout, squat snatch workout
AMRAP 16
1 rope pulls/rope climbs
3 Squat snatch @20/30 intermediate: @35/50 RX: @40/60
6 Burpee pull ups
12 HR. push ups
24 cal row
box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
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
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.
