800 meter run
20 Bar facing burpees
30 Thrusters - @20/35 Intermediate: @25/40 RX: @30/45
20 Ab-mat sit ups
50 Cal Bike
TC: 30
“For Time – The 2-Round Gauntlet”
This for-time chipper stacks two long rounds of mixed-modal madness: running, high-rep barbell work, core fatigue, and bike effort. The large sets demand smart pacing and strong transitions.
2 Rounds For Time:
800 m Run
20 Bar Facing Burpees
30 Thrusters @20/35 kg (Intermediate: 25/40 | RX: 30/45)
20 Ab-Mat Sit-Ups
50 Cal Bike
Time Cap: 30 minutes
The volume builds quickly, especially in round two. Save your legs and lungs early, and aim for unbroken thrusters in manageable chunks. Push hard on the bike—it’s your final stretch.
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
bike erg workout, for time workout, pull-up workout, ring row workout, thruster workout
5 rounds for time
12 Thrusters
12 Ring rows/Pull ups
12/16 Cal bike erg
assault bike workout, bar muscle up workout, burpee pull-up workout, dumbbell clean and jerk workout
For time
20-15-10-5
Overhead squat
Box jump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
crossfit descending ladder wod, devils clean workout, dumbbell crossfit workout, dumbbell push press workout, dumbbell squat workout, for time crossfit wod
For time
12-10-8-6-4-2
Devils clean
Double DB squats
Double DB push press
back squat workout, Burpee Box Jump workout, for time workout, handstand push-up workout, Hang Power Clean workout, pike push-up workout, weighted box step over workout
For time
30 sec on / 30 sec off:
15 Weighted box step overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee box jump
2 min rest
For time
15 Weighted box step overs w. KB
15 Hang Power clean
15 Back Squat
15 Pike push ups / HSPU
15 Burpee box jump
abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, row workout, shoulder to overhead workout, the hateful eight crossfit
8 Rounds for time
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift
8 Hang power clean
8 Shoulder to overhead
8 cal row
assault bike workout, for time workout
For time
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
double under 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
bike erg workout, for time workout, pull-up workout, ring row workout, thruster workout
5 rounds for time
12 Thrusters
12 Ring rows/Pull ups
12/16 Cal bike erg
for time workout, ghd sit-up workout, power snatch workout, pull-up workout, ring row workout, running workout
For time
18-12-6
Power snatch
GHD sit ups
Ring rows/Pull ups
*400 m run after 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.
