For Time

If a workout is graded as For Time, the goal is to perform the specified amount of work as soon as possible (AFAP). The ranking "For Time" workouts is calculated as the cumulative amount of minutes and seconds (e.g. 08:15) on the clock when the last rep of the exercise is done.

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Strength
Shoulder Press ([email protected]%)
Every 1:30

Metcon
For Time
500 meter Row
20 Lateral Burpee Over Rower
10 Thrusters (115/75)

Strength:
Front Squat (5x3 @77.5%)
Every 1:30

Metcon
For Time:
12-9-6-6-9-12
Power Clean (155/105)
30 Yard Sled Push (4x45/3x45)

"Nancy"
5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#

Strength
Deadlift (5x5 @75%)
Every 2 mins

Metcon 
For Time
4 sets
25/20 Cal Ski
10 Squat Clean

- Rest 3:00 b/t -
- 5 min time cap per round -

Set 1- 155/105
Set 2- 185/125
Set 3- 205/135
Set 4- 225/145

Strength
Shoulder Press (5x5 @75%)
Every 2 mins

Metcon 
3 Rounds for Time
21/18 Cal Assault Bike
15 Deadlifts (185/125)
9 Burpee Box Jump Overs (30/24)

- Rest 3 mins b/t sets -
- 7 min time cap per round -

Strength
Front Squat (5x5 @75%)
Every 2 mins

Metcon
For Time:
15 Power Snatch (135/95 lb)
150 Double Under
50 GHD Sit Up
150 Double Under
15 Power Snatch (135/95 lb)
20 min Time Cap

Strength
Bench Press (5x1 @80%)
Every 1:15

Metcon (Time)
Ski Erg
10x500m
1:00 b/t

Strength
Deadlift (5x1 @80%)
Every 1:15

Metcon 
For Time:
30-20-10
Weighted GHD's (20/14)
OVHS (95/65)

Strength
Front Squat (5x1 @80%)
Every 1:15

Metcon 
5 Rounds for time
25 wallball w/ 20#
15 burpee BJO 30"

"Lumberjack 20"
For Time
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
 Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m