800 m Run
500 m Row
300 m Ski Erg
800 m Run
500 m Row
300 m Ski Erg
20 Meter DB Overhead Lunges
15 DB Clean & Jerks
20 Toes to Bar
15/20 Cal Row
Rest 2 min
15/20 Cal Row
20 Toes to Bar
15 DB Clean & Jerks
20 Meter DB Overhead Lunges
TC: 13
1 Rope climb / Legless rope climb
12 Bench press
1 Rope climb
15 V-ups
Into
2 rounds
30/36 cal Ski erg
6 Wall walks
30 Toes to bar
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
TC: 16
3-6-9-12…
Barbell thrusters -
Wallballs lbs
KB swings -
2 min pause
25 Barbell thrusters -
35 Wallballs lbs
45 KB swings -
TC: 6 min
Buy in: 100 DU/200 SU
4 rounds:
12 Power snatch -
12 Bar facing burpees
12 Back rack reverse lunges
Buy out: 100 DU/200 SU
TC: 18
10 Shuttle Runs
20 Bench Press
10 Shuttle Runs
40 Toes to Bar
10 Shuttle Runs
60 Wall Balls
1200/1500m Row
Every 2 minutes: 1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Air squats
2 Rope Climbs
20 Air Squats
7 Pull-Ups or Chest-to-Bar Pull-Ups
6 D-Ball Cleans
6 Box Step Overs w/ Dumbbells
6 Burpee Box Jumps
1: Cal row
2: Wallballs lbs
3: Burpees over wallball
2 min pause
1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch -
3: Burpees over DB
10–20 Cal Assault Bike
10–20 Cal Ski Erg
10–20 Cal Row
50–70 Double Unders
Rest
12 cal Ski erg
12 Double DB hang power clean -
2 min rest
3-6-9-12-15….
One arm devils press -
GHD sit ups
13 Thrusters
13/18 Cal Row
13 Burpees Over Rower
Rest 1 min between rounds
TC: 20
for time workout, overhead squat workout, running workout, squat snatch workout
200 m Run
2 Squat Snatch
3 Overhead Squats
Rest 1 min
back squat workout, banded pull-up workout, bar muscle up workout, clean and jerk workout, row workout, toes to bar workout, v-up workout
1: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats
Rest 4 min
8/10 Cal Row
1 Clean & Jerk
clean and jerk workout, running workout
200 m run + 8 C&J
200 m run + 6 C&J
200 m run + 4 C&J
200 m run + 2 C&J
200 m run + Max reps C&J
TC: 13
burpee to target workout, for time workout, jumping goblet squat workout, knee raises workout, knees to elbows workout, row workout, toes to bar workout, wall ball workout
21-15-9
Knee raises/knees to elbows/T2B
Burpees to target
21-15-9
Wall ball lbs
Cal row
21-15-9
Jumping Goblet squats -
Cal Row
TC: 21
assault bike workout, bar muscle up workout, burpee pull-up workout, double under workout, row workout, ski erg workout
30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders
Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups
TC: 13
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.
