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.
75 Single unders/50 double unders
8 Barbell thrusters -
16 knee raises/knees to elbows/T2B
TC: 14
20 Knee raises/knees to elbows/T2B
20 DB snatch -
20 DB goblet Squat -
20 HR push ups
20 Burpee BoJumps
3 minute rest
10 Knee raises/knees to elbows/T2B
10 DB snatch -
10 DB goblet Squat -
10 HR push ups
10 Burpee BoJumps
TC: 24
12 Thrusters -
12 Ring rows/Pull ups
12/16 Cal bike erg
TC: 15
4 Wall walks
8 Power Cleans
Rest 2 min
4 Rounds
6 Hang Clusters
12 Burpees over bar
TC: 20
10 Shuttle Runs
20 Bench Press
10 Shuttle Runs
40 Toes to Bar
10 Shuttle Runs
60 Wall Balls
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
75 Single unders/50 double unders
14 KB snatch -
24 Wallballs lbs
24 Russian twist with wallball lbs
14 DB step ups -
14 DB clean & jerk -
20 m Sandbag Bear Hug Carry
20 Wall Balls
8 Sandbag Cleans
3 Wall walks
5 Push ups + 15 Wall balls/4 strict HSPU + 8 kipping HSPU/6 strict HSPU + 12 kipping HSPU
400/500 m row
Masingle arm DB devils press -
Total time: 20 min
Cal Assault bike
Shuttle runs
KB Clean & Jerk -
TC: 18
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
assault bike workout, bar muscle up workout, EMOM workout
10/14 or 13/18 Cal Assault Bike
3–8 Bar Muscle Ups
Rest
double dumbbell box step over workout, double dumbbell devil’s press workout, echo bike workout, wall ball workout
8 Double DB Devils press
10 Double DB Box Step overs
12/15 Cal Echo Bike
14 Wall Balls
assault bike workout, EMOM workout, handstand walk workout, rope climb workout, rope pull workout, row workout, wall walk workout
1: 10-18 cal Assault bike
2: AMRAP Rope pulls/rope climbs
2 min rest
1: 10-18 cal Row
2: AMRAP Wall walks/handstand walk
for time workout, Hang Power Clean workout, row workout, running workout, ski erg workout, thruster workout, wall ball workout
400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run
bar muscle up workout, Devils press workout, for time workout, wall ball workout
21-15-9
Devil’s Press
42-30-18
Wall Balls
After each round: 3 Bar Muscle-ups
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.
