21-18-15-12-9-6-3 reps for time of:
Thrusters @20/30 RX: 30/43
Burpees
"Open 16.5 – No Cap, Just Collapse"
For Time:
21-18-15-12-9-6-3 reps of:
Thrusters @20/30 kg
RX: @30/43 kg
Burpees
Time Cap: None
This infamous workout from the 2016 CrossFit Open is as straightforward as it is devastating. The thruster and burpee combo hits your lungs, legs, and willpower in equal measure. The descending rep scheme gives the illusion of relief—until the fatigue sets in. Smooth transitions and sustainable pacing are key. There’s nowhere to hide. Just keep moving.
burpee over dumbbell workout, chest to bar workout, double under workout, dumbbell snatch workout, dumbbell squat workout, for time workout, pull-up workout, ring row workout, single under workout
For time
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)
5 round crossfit wod, bar facing burpee workout, crossfit interval wod, Deadlift workout, for time crossfit wod, kettlebell push press workout
5 rounds
6 Deadlift
8 Bar facing burpees
12 KB push press
1:1 rest between rounds
bar muscle up workout, burpee pull-up workout, for time workout, goblet lunge workout, hand-release push-up workout, kettlebell snatch workout, pistol squat workout
For time
14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch
Hand release push ups/HSPU
KB goblet reverse lunges
Between each round: 2 Burpee Pull-Ups/Banded BMU/BMU)
assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
6 rounds for time
30 Double unders
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
assault bike workout, dumbbell front rack reverse lunges workout, dumbbell snatch workout, for time workout
6 rounds for time
12/18 cal assault bike
12 Double DB hang snatch
12 Double DB front rack reverse lunges
90 sec rest between rounds
assault bike workout, bike erg workout, Burpee workout, crossfit interval wod, high intensity crossfit workout, rowing workout, ski erg workout, toes to bar workout, v-up workout, wall walk workout
3 ON/1 OFF x 4
1: 22/28 cal bike + v-ups
2: 22/28 cal assault bike + wall walks
3: 22/28 cal roning + T2B
4: 22/28 cal ski + burpees to ski
bar muscle up workout, chest to bar workout, double under workout, for time workout, jumping pull-up workout, pull-up workout, single under workout, thruster workout
For time
21 Jumping pull ups/pull ups
42 Single unders/Double unders
21 Thrusters (weight 1)
18 Pull ups/Chest to bar
36 Single unders/Double unders
18 Thrusters (weight 2)
15 Chest to bar/Bar muscle ups
30 Single unders/Double unders
15 Thrusters (weight 3)
assault bike workout, dumbbell front rack reverse lunges workout, dumbbell snatch workout, for time workout
6 rounds for time
12/18 cal assault bike
12 Double DB hang snatch
12 Double DB front rack reverse lunges
90 sec rest between rounds
assault bike workout, double under workout, farmer carry workout, for time workout, knee raises workout, knees to elbows workout, toes to rings workout
6 rounds for time
30 Double unders
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout
2 rounds for time
32/40 cal ski
32 DB squats
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk
64 Single unders/32 Double unders
16 DB goblet lunges
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.
