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CrossFit Walking Lunge Deadlift Handstand Push Up WOD

Strength

Find 1 RM

Deadlift

Muscle Up Progressions

HSPU Work *Deficit if Possible

Workout

4 Rd/Time

21 Deadlift 155/105

150' Walking Lunge

9 Strict HSPU

 

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CrossFit DB Bent Over Row

Strength

5x3 Strict Shoulder Press

4x12 Each Side DB Bent Over Row

*Work Up to AHAP on Both

Workout

5 Rd/Time

20/15 cal Row

10 Thruster 115/80

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CrossFit Halloween Hang Power Clean WOD

Strength

Build to a Heavy

Set of 3 Hang Power Clean

4x1 Minute Plank Hold

Workout

For Time:

21 Hang Power Clean 135/95

21 Lateral Burpee

100 Double Under

15 Hang Power Clean 135/95

15 Lateral Burpee

75 Double Under

9 Hang Power Clean 135/95

9 Lateral Burpee

50 Double Under

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CrossFit Toes to Bar Running WOD

Skill

15 Min

Work on Handstands &

Handstand Walk

Workout

Teams of 2

"Cement Mixer"

10 Rds/5 Each

400m Run

12 Toes to Bar

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CrossFit Thruster WOD

Strength

5x3/7 Front/Back

Squat *Work Up

4x12 BB Ab Rollout

Workout

20 Min AMRAP

15 Power Snatch 75/55

200m Run

15 Thruster 75/55

200m Run

15 Clean & Jerk 75/55

200m Run

 

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CrossFit Milton Wallball WOD

Strength

Build Up to a Heavy

Set of 6-4-2 Deadlift

Workout

7 Min AMRAP

Wallballs 20/14

*EMOM 7 Deadlift 225/155

Core

Tabata: Russian Twist & Leg Lifts

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CrossFit Dumbbell Double Under Workout\

Strength

"Prison Arms"

4 Rd/10 Each

Barbell Curl

Strict Ring Row

Ring Dip

Dumbbell Tricep Ext

Workout

18 Min AMRAP

30 Double Under

10 DB Power Clean

30 Double Under

10 DB Hang Squat Clean

30 Double Under

10 DB Push Press

30 Double Under

10 DB Reverse Lunge

30 Double Under

10 DB Thruster

DB: 35/20

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CrossFit Overhead Squat Day

Strength

15-20 Min To

Build to a Heavy 3 OHS

4x1 Min Plank

Workout

For time:

50/35 cal Row

35 Lateral Burpee

50 OHS 95/65

 

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CrossFit Running WOD Power Cleans

Strength

5x6 Front Squat

*AHAP

4x25 Double Crunch

Workout

For Time:

800m Run

30 Power Clean 135/185

800m Run

 

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CrossFit Floor Sweeper

Strength

2xPull Up Progression

3x15 Floor Sweeper

Workout

5 Min AMRAP

Buy In: 400m Run

21 Chest to Bar Pull Up

21/15 cal

3 Min Rest

5 Min AMRAP

Buy In: 400m Run

15 Toes to Bar

15/10 cal

3 Min Rest

5 Min AMRAP

Buy In: 400m Run

9 Pull Up

9/6 cal

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CrossFit Double Under Push Jerk Workout

Strength

4x2 Strict Shoulder Press

+ 2 Push Press

4x15 Each Side-Side Plank Raises

Workout

15 Min AMRAP

60 Double Under

20/15 cal Assault Bike

10 Push Jerk 165/110

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CrossFit Snatch Day and Lateral Burpees

Strength

Find 1 RM

Squat Snatch

3x5 Strict Toes to Bar

Workout

5 Min AMRAP

Buy In: 35/25 cal

12 Power Snatch 95/65

12 Lateral Burpee

3 Minute Rest

5 Min AMRAP

Buy In: 25/20 cal

9 Power Snatch 115/80

9 Lateral Burpee

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CrossFit GHD Sit Up Clean Workout

Strength

4x3 Hang Power Clean

+ 2 Hang Squat Clean

4x20 GHD MB Sit Up

Workout

3 Rd/Time

10 Clean & Jerk 135/95

400m Run

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CrossFit Kettle Bell Swing Deadlift Workout

Strength

Find Heavy

Set of 3 Deadlift

Handstand/HS Walk Practice

Workout

3 Rd

21 Deadlift 135/95

200m Run

21 KB Swing 24/16

200m Run

 

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CrossFit Bulgarian Split Squat

Strength

3x5 Each Side

Bulgarian Split Squat

3x1 Min Plank Hold

Workout

21-18-15-12-9

Wallball 20/14

Pull Up

cal Row

400m Run

 

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CrossFit Thruster Toes to Bar Workout

Strength

5x5 Front Squat

4x15 Each Side Grinder

Workout

12 Min AMRAP

3 Thruster 95/65

3 Toes to Bar

6 Thruster

6 Toes to Bar

9, 12, 15....

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CrossFit Ground to Overhead with Plate

Strength

5x5 Back Squat

*AHAP

4x1 Minute Handstand/

HS Walk Practice

Workout

For Time:

70/50 cal Assault Bike

50 Ab Mat Sit Up

30 Ground to Overhead 45/25

50 Ab Mat Sit Up

70/50 cal Assault Bike

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CrossFit Hang Squat Snatch

Skill

5x1 Squat Snatch

+ 1 OHS + 1 Snatch balance

4x1 Minute Plank Hold

Workout

3 Rd

600m Run/800m Row

21 Hang Squat Snatch 75/55

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CrossFit Power Clean WOD Annie

Strength

5x2 Hi Hang Power Clean

+ 2 Lo hang Power Clean

4x20 GHD MB Sit Up

Workout

20 Min AMRAP

7 Power Clean 135/95

7 Burpee

200m Run

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CrossFit Mat Fraser Front Squat Heavy

Warm Up

1 Mile Bike

10 Ring Row

10 Light DB PP

10 Front Squat

10 Deadlift

Workout

"Dirty 30"

For Time:

30 Box Jump 24/20

30 Chest to Bar Pull Up

30 KB Swing 24/16

30 Front Squat 115/80

30 Toes to Bar

30 Push Press 115/80

30 Deadlift 115/80

30 Wallball 20/14

30 Burpee

30 Double Under

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Testimonials

Ericka Dingman
2013-11-24, 18:09
I was overweight,and had horrible back pain. I started extreme and they were so wonderful about modifying things for me. I have lost 30 pounds so far and I will never go anywhere e...
Matt Werner
2013-11-24, 18:10
Great times, Great people, Great workouts....much love to CrossFit 868!
Greg Friend
2013-11-24, 18:11
I have been working out for 10 years. I came to CrossFit 868 in July of 2011 and got hooked. I've never seen results like I did in just 90 days doing CrossFit. I was 207 lbs in a s...
Mike Foster
2013-11-24, 18:13
I’d like to thank CrossFit 868 for everything you have done for my wife. I can see her confidence and self-esteem grow every week. She’s proud of her new body and so am I. Ever...

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