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CrossFit DB Snatch

Strength

3x4 Front Squat @ 60%

4x8 Bent Over BB Rows

Workout

For Time:

20 cal Row

10 DB Snatches Each Side 50/35

20 cal Row

8 DB Snatch

20 cal Row

6 DB Snatch

20 cal Row

4 DB Snatch

20 cal Row

2 DB Snatch

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CrossFit Burpee Box Jump

Strength

10 Min EMOM

Even: 10 OHS 95/65

Odd: 20 Ab Mat Sit Up

Workout

5 Rd/Time

10 Thruster 95/65

8 Toes to Bar

6 cal Row/Bike

4 Power Clean 95/65

2 Burpee Box Jump

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CrossFit Squat Love

Strength

6x3/6 Front/Back

Squat @ 94%

4x8 GoodMornings

Workout

21-15-9-3

Squat Clean 75/55

Push Up

Core

3 Rd

25 MB Sit Up

10 MB Russian Twist

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0

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CrossFit Double Under

Strength

7x4 HSPU

(1 Strict 3 Kipping)

6x200' KB Carry

Workout

For Time:

10 Chest to Bar Pull Up

150 Double Under

20 C&J 135/95

150 Double Under

10 Chest to Bar Pull Up

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CrossFit Push Press

Strength

6x3/6 Front/Back

Squat @ 85%

5x20 GHD Sit Up

Workout

12 Min AMRAP

3 cal Row

6 Push Press 115/85

12 Lunge Jump (Each Side)

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CrossFit Experience

Strength

3x4 Front Squat

@ 60%

4x25 GHD Sit Up

Workout

21-15-9-3

Power Snatch 95/65

Wallball 20/14

Push Up

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CrossFit DB Thruster

Strength

12 Min EMOM

a. 3 Strict Press *AHAP

b. 20 Ab Mat Sit Up

Workout

5 Rd/Time

15 DB Thruster

1 Killer Sprint

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CrossFit Hang Power Clean

Strength

5x4/8 Front/Back

Squat @ 94% of Monday

4x1 Min Plank

Workout

12 Min EMOM

a. 12 Bar Facing Burpee

b. 9 Deadlift 155/105

c. 6 Hang Power Clean 155/105

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CrossFit Walking Lunge

Strength

15 Min EMOM

a. 6 Bench Press

b. 12 Burpee

c. 8 Deadlift

Workout

3 Rd/Time

30 cal Row

100 Double Under

50 Walking Lunge

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CrossFit SDLHP

Strength

5x4/8 Front/Back

Squat @ 80%

4x8 Tricep Pullover

Workout

10 Min AMRAP

25 MB Clean

20 MB Sit Up

15 Push Press 75/55

10 SDLHP 75/55

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CrossFit Clean Pull

Strength

3x4 Front Squat

@ 60%

4x3 Clean Pull

+ 1 Power Clean

*AHAP

Workout

5 Rd/Time

20 cal Row

10 Thruster 115/80

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0

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CrossFit Toes to bar

Strength

12 Min EMOM

Even: 10 GHD Sit Up

Odd: 10 HSPU

Workout

18 Min AMRAP

15 Burpee

12 Toes to Bar

9 Push Jerk 155/105

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CrossFit Double Under

Strength

5x4/8 Front/Back

Squat @ 94% of Monday

4x12 DB Bent Over Row (Each Side)

Workout

5 Rd/Time

50 Double Under

30 Sit Up

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CrossFit Kettle Bell Swing

Strength

10 Min Alternating EMOM

a. 4 Power Snatch 60-75%

b. 6 Strict Pull Up

Workout

For Time:

800m Row

30 KB Swing 24/20

30 Pull Up

30 cal Bike/Row

30 Box Jump 24/20

30 Wallball 20/14

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CrossFit Over the Bar Burpee

Strength

5x4/8 Front/Back Squat

@ 75%

4x1 Min Plank

Workout

15 Over the Bar Burpee

5 C&J 135/95

12 Over the Bar Burpee

4 C&J 135/95

9 Over the Bar Burpee

3 C&J 135/95

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CrossFit Power Snatch

Strength

3x3 Snatch Pull

+ 3 Power Snatch

+ 3 OHS

3x15 Side Plank Raises

+ 15 Side Crunches Each Side

Workout

5 Rd

3 Min AMRAP

3 Power Snatch 95/65

6 Push Up

9 Air Squat

*1 Min Rest Between Rds

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CrossFit Alien DB Hang Power Clean

Strength

4x7/13 Front/Back Squat

@ 94% of Monday Weight

3x1 Min Plank

Workout

10-9-8-7-6-5-4-3-2-1

DB Hang Power Clean 50/35

Burpee

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CrossFit Power Clean Pull

Strength

3x3 Clean Pull

+3 Power Clean

3x2 Muscle Up

Progression or

Banded MU Practice

Workout

For Time:

30 Box Jump 24/20

30 Pull Up

30 KB Swing

30 OHWL 45/30

30 Toes to Bar

30 Push Press 115/80

30 Deadlift 115/80

30 Wallball

30 Burpee

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CrossFit L-Hang

Strength

4x7/13

Front/Back Squat

@ 70%

5xME L-Hang

+ 5 Bar Kip

Workout

4 Rd/Time

15 cal Row

10 HSPU

5 Chest to Bar Pull Up

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0

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CrossFit Christmas

Strength

3x4 Front Squat

@ 60%

3x15 Side Crunch Each Side

+ 15 Side Plank Raises Each Side

+ 15 Leg Lifts

Workout

21-18-15-12-9-6-3

HSPU

Lunge (Each Side)

Sit Up

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Testimonials

Heather Deininger
2013-11-24, 18:11
Joining CrossFit 868 is life changing and you gain a second family.... I can honestly say I've never felt better and I've made the greatest of friends at this gym. Anyone can do it...
Jen Wagner
2014-02-24, 07:29
Amazing place, amazing people, amazing coaches, amazing results.
Kim Powers
2013-11-24, 18:11
No other way to work out! Just no other way! I was never able to stick with a work out like I have CrossFit 868. I choose the CrossFit work outs because they are always changing an...
Scott Ward
2014-01-21, 20:19
Great coaching and friendly people!

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