75 Wallballs @14/20 lbs
EMOM: 5 KB swings - @12/20 Intermediate: @16/24 RX: @20/28
2 min pause
50 KB Clean & Jerk - @12/20 Intermediate: @16/24 RX: @20/28
EMOM: 5 Box jump overs
TC: 13
Workout Overview This two-part WOD is a mental grind meets movement management. You’ll chip away at high-rep movements while trying not to be totally derailed by EMOM interruptions This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. 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. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. 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. This dumbbell lunges is designed to improve performance and endurance.
Success here comes from staying consistent under pressure. Adjust your strategy as fatigue 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.
75 Wallballs @14/20 lbs
EMOM: 5 KB swings - @12/20 Intermediate: @16/24 RX: @20/28
2 min pause
50 KB Clean & Jerk - @12/20 Intermediate: @16/24 RX: @20/28
EMOM: 5 Box jump overs
TC: 13
Workout Overview This two-part WOD is a mental grind meets movement management. You’ll chip away at high-rep movements while trying not to be totally derailed by EMOM interruptions This workout is designed to challenge your full-body endurance and test how well you can move under fatigue. 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. This CrossFit AMRAP workout is designed to improve performance and endurance.
Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. 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. This dumbbell lunges is designed to improve performance and endurance.
Success here comes from staying consistent under pressure. Adjust your strategy as fatigue 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.
6 Sandbag to shoulder
10 m Sandbag walking lunges
4 Shuttle runs (2x10 m)
Rest 3 min
4 Rounds
20 m Sandbag bear hug carry
4 Sandbag squat cleans (bear hug)
20 m KB front rack carry
1-2-3-4-5-6
Power Clean
Burpee Chest to bar / Bar Muscle Up (double burpees)
Rest 3 min
6-5-4-3-2-1
Squat Clean
Handstand Push-up
TC: 21
2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Double unders
TC: 14
40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups
250 m Ski erg
500 m Row
1000 m bike erg
Rest 2 min between rounds
TC: 23
1: 8–12 Box Step Overs
2: 3 Wall Walks
Rest 2 min
1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts
Rest 2 min before next round
30 Power cleans
30 Back rack lunges
30 Pull-ups / Chest-to-bar
30 Target burpees
Buy in: 200 Single crossovers
4 Wall walks
8 Double DB devils press
12 Toes to bar
16/20 cal row
20 Wall balls @14/20 lbs
30 Cal bike
25 bojumps
20 Hand release push ups/HSPU
10 burpees
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls
9 Burpee Box Jump Overs
Rest 90 sec between rounds
TC: 18
bike erg workout, rope climb workout, wall ball workout, wall walk workout
1-2-3-4 Rope climb / Touch and go
1-2-3-4 Wall walks
10-20-30-40 Cal Bike erg
10-20-30-40 Wall balls
assault bike workout, handstand push-up workout, handstand walk workout, kettlebell swing workout, wall walk workout
3 Wall Walks / 10m Handstand Walk
10/13 Cal Assault Bike
8 Handstand Push-Ups
12 KB Swings
TC: 13
bar facing burpee workout, power snatch workout, rope climb workout, row workout, toes to bar workout, wall ball workout
3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls
Rest 2 min
3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row
TC: 25
double under workout, dumbbell hang clean workout, dumbbell snatch workout, kettlebell swing workout, overhead lunge workout, single under workout
150 Single unders /100 double unders
36 DB snatch -
28 DB Overhead lunges -
24 DB Hang power clean -
20 KB swings -
TC: 19
abmat sit-up workout, double under workout, dumbbell snatch workout, dumbbell thruster workout, EMOM workout, single under workout
1: 40-70 Single unders/Double unders
2: 12-16 DB thrusters -
3: 15-20 AB-mat sit ups
4: 12-16 Alt. DB snatch
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.
