21-18-15-12-9-6-3 reps for time of:
Thrusters @20/30 RX: 30/43
Burpees
Workout Overview Open 16.5 is a descending ladder of thrusters and burpees. No time cap—just grit, pacing, and pain. A classic CrossFit benchmark that rewards mental toughness. 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. Execution and Focus 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.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. 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. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your mindset lead when 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 challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
21-18-15-12-9-6-3 reps for time of:
Thrusters @20/30 RX: 30/43
Burpees
Workout Overview Open 16.5 is a descending ladder of thrusters and burpees. No time cap—just grit, pacing, and pain. A classic CrossFit benchmark that rewards mental toughness. 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. Execution and Focus 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.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. 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. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds resilience. Let your mindset lead when 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 challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
24/30 Cal Ski Erg (Row)
25 Toes To Bar (V-ups)
25 DB Step ups
20 Box Jumps (air squat)
TC: 20
4 rounds for time:
2+2 rep DB squat snatch (each arm) until finished all weights
Rest 1 min between rounds
3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings
TC: 13
75 Wallballs lbs
EMOM: 5 KB swings -
2 min pause
50 KB Clean & Jerk -
EMOM: 5 Bojump overs
TC: 13
21-15-9
Knee raises/knees to elbows/T2B
Cal Assault bike
Bojumps
2 min rest
21-15-9
DB Push press -
Cal Ski
Weighted bostep overs -
TC: 24
2 Rope Climbs
20 Air Squats
7 Pull-Ups or Chest-to-Bar Pull-Ups
24 Pull-ups or Chest-to-bar
20m Barbell front rack walking lunges
24 Burpees to target
2 Rounds:
50/60 cal Row
3 Wall walks / 10m Handstand walk
50 Air squats
Rest 1 min
25/30 cal Row
3 Wall walks / 10m Handstand walk
25 Air squats
12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower
21-15-9-6-3
Alternating DB Snatch
Overhead Reverse Lunges
Burpees Over DB
9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike
TC: 13
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
assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
30 Double unders
20 m farmer walk -
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
TC: 12
bar facing burpee workout, burpee pull-up workout, shuttle run workout, ski erg workout, thruster workout, toes to bar workout
2 Thrusters
4 Bar facing Burpees
6 Toes to bar
Into
3 Rounds
7 Shuttle Runs
7 Burpee pull ups
14/19 Cal Ski erg
burpee over dumbbell workout, dumbbell clean workout, dumbbell snatch workout, for time workout, knee raises workout, knees to elbows workout, lateral jump over dumbbell workout, pistol squat on bench workout, toes to bar workout
8 DBL DB hang snatch -
8 Burpees over DB
8 Knee raises/knees to elbows/Toes To Bar
Rest 2 min
10 DBL DB hang cleans -
10 Pistol squat on a bench / Pistol squats
30 Lateral jump over DB
TC: 23
chest to bar workout, double under workout, pull-up workout, thruster workout
50 Double unders
8 Thrusters
Max reps Pull ups / Chest to bar
kettlebell swing workout, thruster workout, wall ball workout
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
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.
