• CrossFit 868

    We are Milton WI's premiere CrossFit "box"!
    At CrossFit 868, we will provide a fitness program for strength and conditioning, with a focus on the fundamentals.
    Read More
  • What is Crossfit

    The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.
    Read More
  • The CrossFit Fitness Pyramid

    The Foundation is Nutrition. Optimal fitness cannot be achieved simply by working your heart out in the gym five or six days a week.
    Read More
  • Join our Community!

    CrossFit 868 is dedicated to building a community with support and motivation for each member that will change your life forever.
    Read More
  • 1
  • 2
  • 3
  • 4
 

Features

image
Gantry 4 Framework
 
image
HTML5 and CSS3

WOD

  • Home
    Home This is where you can find all the blog posts throughout the site.
  • Categories
    Categories Displays a list of categories from this blog.
  • Tags
    Tags Displays a list of tags that have been used in the blog.
  • Bloggers
    Bloggers Search for your favorite blogger from this site.
  • Team Blogs
    Team Blogs Find your favorite team blogs here.
  • Login
    Login Login form

Posted by on in WOD

CrossFit Chest to Bar Pull Up

Strength

5x1 Strict Shoulder Press

+ 3 Push Press

+ 5 Push Jerk

4x3 Hang Power Snatch

Workout

4 Rd/Time

20 Wallball 20/14

20 KB Swing 24/16

20 Burpee

20 Chest to Bar Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Ring Dip

Strength

4x7/13

Front/Back Squat

@ 94% of Monday

3x25 Ab Mat Sit Up

Workout

"Elizabeth"

21-15-9

Power Clean 135/95

Ring Dip

Last modified on
0

Posted by on in WOD

CrossFit Double Under Jump Rope

Strength

10 Min Alternating EMOM

a. 5 Bench Press

b. 5 Power Clean

Workout

5 Rd/Time

100 Double Under

10 DB Push Press 50/35

Last modified on
0

Posted by on in WOD

CrossFit Squat Cycle

Strength

4x7/13

Front/Back Squat

@65%

3x1 Min Plank

Workout

12 Min Alternating EMOM

a. 12 Pull Up

b. 12 Burpee

Last modified on
0

Posted by on in WOD

CrossFit Better

Conditioning

18 Min Alternating EMOM

a. 6 HSPU *Kipping

b. 15 cal Row/Assault Bike

Workout

3 Rd

5 Bar Muscle Up

10 Squat Snatches 115/85

15 Box Jump Over 24/20"

Last modified on
0

Posted by on in WOD

CrossFit Row

Strength

20 Thruster

Rest 2 Min

15 Thruster

Rest 1 Min

9 Thruster

4xME L-Sit In Between

Workout

4 Rd/Time

25 cal Row

25 Wallball 20/14

25 Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Fun

Strength

15 Min Alt EMOM

a. 1 Rope Climb

b. 2 Snatch Pull

+ 2 Squat Snatch

c. HS Walk Practice

Workout

"Linda"

For Time:

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

Bench Press

Deadlift

Squat Clean

Last modified on
0

Posted by on in WOD

CrossFit Burpee Box Jump

Strength

10 Min Alternating EMOM

a. 4 Clean & Jerk

60-75%

b. 3 Clean Pull 85%

Workout

5 Rd/20 Min Time Cap

5 Burpee Snatch 95/65

5 Burpee Deadlift 95/65

5 Burpee Pull Up

5 Burpee Power Clean 95/65

5 Burpee Box Jump 24/20"

Last modified on
0

Posted by on in WOD

CrossFit Push Press

Strength

5x5 Front Squat

*AHAP

4x1 Min Plank

Workout

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

Wallball 20/14

GHD Sit Up

Push Press 95/65

Last modified on
0

Posted by on in WOD

Keep Calm CrossFit On

Strength

5x3 Push Press

+ 2 Push Jerk

+ 1 Split Jerk

4x10 Each Side

DB Bent Over Row

Workout

18 Min AMRAP

10 Ring Row

10 Pistol Each Side

10 Box Jump 24/20"

Last modified on
0

Posted by on in WOD

CrossFit DB Walking Lunge

Strength

5x5 Back Squat *AHAP

4x25 GHD Sit Up

Workout

50-40-30-20-10

KB Swing 24/16kg

DB Walking Lunges 50/35

Last modified on
0

Posted by on in WOD

CrossFit Overhead Squat

Strength

20 Min Snatch

Form Practice/Work up to 1 RM

4x1 Min Plank

Workout

21-18-15-12

OHS 115/75

6" Target Burpee

Last modified on
0

Posted by on in WOD

CrossFit Double Unders

Strength

6x5 Front Squat *AHAP

4x10 Lat Pullover

Workout

15 Min AMRAP

30 Double Under

15 Power Clean 135/95

8 Toes to Bar

Last modified on
0

Posted by on in WOD

CrossFit One Arm Overhead Squat

Strength

12 Min Alt EMOM

a. 8 Deadlift 225/155

b. 12 Burpee

Workout

4 Rd

10 DB Snatch Each Arm 50/35

200m Row

3 Rd

10 Single Arm OHS Each Arm 50/35

200m Row

2 Rd

15 DB Push Press 50/35

200m Row

Last modified on
0

Posted by on in WOD

CrossFit We Love Burpees!

Strength

15 Min To Work

Up to Heavy Squat Snatch

3x10 Each Side

DB Bent Over Row

Workout

150 Burpee

For Time

Last modified on
0

Posted by on in WOD

CrossFit Making People Better

Conditioning

2k Row or 1 Mile Run

For Time

Workout

4 Rd

10 Thruster 95/65

15 Toes to Bar

3 Rd

10 Power Clean 135/95

15 Push Up

2 Rd

10 Front Squat 155/115

15 Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Fun

Strength

5x6 Deadlift

4x2 Wallclimb

+ 1 Min HS Walk Practice

Workout

10 Min AMRAP

10 HSPU 6" Deficit

20 cal Row

30 Pistol (Alternating)

Last modified on
0

Posted by on in WOD

CrossFit Chris Spealler Back Squat

Strength

5x5 Back Squat

*Work up to AHAP

4x1 Min Plank

Workout

"22"

22 Min AMRAP

22 Wallball 20/14

22 Power Snatch 75/55

22 Box Jump 24/20"

22 Push Press 75/55

22 cal Row

Last modified on
0

Posted by on in WOD

CrossFit EMOM

Strength

18 Min EMOM

a. 1 Rope Climb

b. 2 DB Man Maker

c. 2 Turkish Get Up Each Side

Workout

"Helen"

3 Rd/Time

400m Run/Row

21 KB Swing 24/16

12 Pull Up

Last modified on
0

Posted by on in WOD

CrossFit OHWL

Strength

4x5 DB Squat Clean 50/35

4x 25 Sit Up

Workout

12 Min EMOM

a. 12 OHWL 45/35

or 24 BW Walking Lunge

b. 12 Burpee

Last modified on
0

Testimonials

Debra Ytzen
2014-06-29, 23:24
I appreciate the extra time they spend with their beginners. It really helps with the barriers of fear and/or anxiety that come along with being new at something. This is exercise ...
Jen Wagner
2014-02-24, 07:29
Amazing place, amazing people, amazing coaches, amazing results.
Bonnie Merath
2014-08-20, 10:28
I have been working out here for 4 months and haven't done the same workout twice. The group of people is amazing and encouraging. I am exhausted but so happy after each workout. J...
Scott Ward
2014-01-21, 20:19
Great coaching and friendly people!

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

Games CountDown

Mobility Wod

Mobility WOD
Mobility WOD is the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance.

Like Us On Facebook

Paleo