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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For Time
3 rounds
21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)
Rest 10:00
3 rounds
21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95
*10:00 Time Cap for both workouts *

3 Rounds for Time
40 cal row
20 burpee box jump over (24/20)
40 Toes to Bar
20 Push Press (115/85)
rest 3:00 b/t sets

5 Rounds for Time
25 Cal Standing Bike
50 Air Squat
150’ walking lunge
rest 3:00 b/t

For Time
150/120 Cal. Assault Bike
Every 2 mins, perform:
10 Pull Ups
15 Push Ups
20 Air Squats
Continue until the amount of calories is complete

3 Rounds for Time
"Fran "
21-15-9
Thrusters 95/65
Pull Ups
*start second set at 12:00
*scale weight and reps to finish sub 4:00

3 Rounds for Time
30 GHD Sit Up
30 Dumbbell Snatch 50/35
30 Toes to Bar
30 Dumbbell Snatch 50/35
Rest 3:00 b/t sets

For Time
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run
Rest 5:00
300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

For Time
3 rounds
21 Cal Row
21 Shoulder to Overhead 95/65
Rest 3:00
3 rounds
21 Cal Row
15 Shoulder to Overhead 115/75
Rest 3:00
3 rounds
21 Cal Row
9 Shoulder to Overhead 135/95
* 6 min Time Cap for each round *

5 Rounds for Time
500m Run
500m Ski

3 Rounds for Time
100’ Double Dumbbell Lunge 50/35
25 GHD Sit Up
100’ Double Dumbbell Lunge
25 Toes to Bar
*25:00 Cap