250/200 m Row
4 Devils press - @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
6 Box jump overs
TC: 20
"10 Rounds for Time – Sprint, Press, Jump"
This is a short-interval, high-intensity WOD built to test your engine, grit, and consistency across 10 rounds. It’s deceptively simple — but fatigue builds fast.
Complete 10 rounds for time of:
250/200m Row
4 Devils Press
@12.5/17.5 kg (Intermediate: 15/20 | RX: 17.5/22.5)
6 Box Jump Overs
Time Cap: 20 minutes
Your goal: maintain a steady row pace, cycle smooth devils press, and move quickly through the box jumps. Consistent transitions = faster finish.
assault bike workout, bike and barbell wod, crossfit barbell workout, Deadlift workout, for time crossfit workout, Hang Power Clean workout, shoulder to overhead workout
2 rounds
10/13 Cal assault bike
21 Deadlift
10/13 Cal assault bike
15 Hang power cleans
10/13 Cal assault bike
9 Shoulders to overhead
10/13 Cal assault bike
2 min pause
burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout
For time
100 Single unders/double unders
100 Front squat
100 DB snatch
EMOM (including 00:00) 4 Burpees Over Dumbbell
double unders workout, knee raises workout, knees to elbows workout, single under workout, T2B workout, thruster workout, toes to bar workout
4 Rounds
75 Single unders/50 double unders
8 Barbell thrusters
16 knee raises/knees to elbows/T2B
chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout
3 rounds:
21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar
1 min pause
knees to elbows workout, running workout, toes to bar workout, wall ball workout
For time
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
bike erg workout, 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
400m run workout, crossfit cardio workout, double under workout, endurance crossfit workout, jump rope workout, rowing workout, single under workout
2 rounds
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
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
air squat workout, burpee over dumbbell workout, Devils press workout, dumbbell clean workout, dumbbell deadlift workout, dumbbell hang clean workout, dumbbell squat workout, emom crossfit workout
4 x EMOM 4
A: EMOM 4
3 Devils press
6 DB deadlift
10 Air squats
2 min pause
B: EMOM 4
6 DB Hang cleans
6 DB squats
6 Burpee over DB
2 min pause
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
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.
