10/13 Cal assault bike
6 Squat cleans - @30/45 Intermediate: @35/50 RX: @45/65
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
TC: 20
Workout Overview This 4-round CrossFit WOD combines squat cleans, shoulder-to-overhead lifts, clusters, and assault bike sprints. A potent mix of strength and conditioning intervals. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This box jumps is designed to improve performance and endurance.
This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.
10/13 Cal assault bike
6 Squat cleans - @30/45 Intermediate: @35/50 RX: @45/65
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
TC: 20
Workout Overview This 4-round CrossFit WOD combines squat cleans, shoulder-to-overhead lifts, clusters, and assault bike sprints. A potent mix of strength and conditioning intervals. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Whether it's the start or the end of your session, give each round full attention. Strategy and Finish This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. This dumbbell lunges is designed to improve performance and endurance.
Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This box jumps is designed to improve performance and endurance.
This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This power snatches is designed to improve performance and endurance.
12/15 cal row
10 Burpee bojump overs
5 Power clean -
TC: 11
11 Deadlift -
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans -
11 Ring rows/Pull ups
11 Bojumps
11 Jerks -
TC: 18
5 Power clean -
4 Front squat
3 Jerk
40 Single unders/20 Double unders
TC: 12
21-15-9-6-3
Alternating DB Snatch
Overhead Reverse Lunges
Burpees Over DB
12 Knee raises/knees to elbows/T2B
20 meter farmer walk -
7 KB Swings -
5 Burpees over KB
Rest 1 min between rounds
TC: 15
8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups
Rest 30 sec between rounds
Rest 2 min after last round
16 Double DB Thrusters
16 Toes to Bar
TC: 15
13 Thrusters
13/18 Cal Row
13 Burpees Over Rower
Rest 1 min between rounds
TC: 20
30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders
On the minut: 3 burpees over DB (start at 00.00)
TC: 15
3 Squat cleans
6 Bar facing burpees
Rest 1 min
6 DB Snatch
9 Push-ups
Rest 1 min
9 Toes to bar
12 Wall balls
Rest 2 min
1: 15 sec Assault bike sprint
2: 40 sec Heavy D-ball bear hug carry
3: 40 sec Heavy Sled push
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
8 Thrusters -
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B
30 sec rest
TC: 16
box step over workout, Burpee Box Jump workout, d-ball clean workout, for time workout
6 D-Ball Cleans
6 Box Step Overs w/ Dumbbells
6 Burpee Box Jumps
assault bike workout, atomic sit-up workout, double under workout, single under workout, v-up workout, wall ball workout
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
assault bike workout, double kettlebell front rack walking lunge workout, double kettlebell jerk workout, double under workout
1: 10 m Double KB front rack walking lunges
2: 15 sec Assault bike sprint
3: 13 Double KB Jerks
4: 70 Double unders
5: Rest
air squat workout, burpee over box workout, d-ball over box workout, for time workout, wall walk workout
5-4-3-2-1
Wall walks
D-ball over bo+ burpee over bolbs
50-40-30-20-10
Air Squats
TC: 12
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.
