• 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 Rope Climb

Strength

5x5 Back Extension

+ 5 Deadlift

4x10 BB Ab Rollout

Workout

For Time:

50 cal Row/800m Run

25 Front Squat 115/80

5 Rope Climb

25 Back Squat 115/80

50 cal Row/800m Run

Last modified on
0

Posted by on in WOD

CrossFit MB Clean

Strength

8 Min EMOM

3 Power Clean

+ 3 Front Squat

+ 3 Push Jerk

Workout

"Daniel"

For Time

50 Pull Up

400m Run

21 Thruster 95/65

800m Run

21 Thruster 95/65

400m Run

50 Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Turkish Get Up

Strength

10 Min Alternating EMOM

a. 6-8 Bench Press

b. 6-8 Ring Dip

Workout

3 Rd/Time

50 Double Under

40 Ab Mat Sit Up

30 Pistol

20 Front Rack DB

Walking Lunge 35/20

10 Turkish Get Up

Last modified on
0

Posted by on in WOD

CrossFit Conditioning

Conditioning

6x400m Run

*30 Second Rest Between

Workout

"Grace"

30 Clean & Jerk 135/95

For Time

Last modified on
0

Posted by on in WOD

CrossFit Max Effort Burpee Box Jump

Strength

5x2 Power Snatch

+ 2 OHS *Add Each Set

4x30 Second Hallow Rock

+ 10 Leg Lift

Workout

4x4 Min AMRAP

24 Push Press 75/55

20 Renegade Row 40/25

16 Ab mat Sit Up

Max Burpee BJ in Remaining Time

1 Min Rest

Last modified on
0

Posted by on in WOD

CrossFit Karen Deadlifts

Strength

14 Min EMOM

a. 12 Front Rack Walking Lunge 95/65

b. 30 Seconds Hallow Rock

Workout

"Karen Deadlifts"

150 Wallball 20/14

*EMOM 5 Deadlift 225/155

Last modified on
0

Posted by on in WOD

CrossFit Alien DB Squat Clean

Strength

15 Min Alternating EMOM

a. 6-8 Bench Press

b. 50 Double Crunch

c. Big Clean Complex *Adding Weight

Workout

21-15-9

DB Squat Clean 50/35

HSPU

*200m Run End of Each Round

Last modified on
0

Posted by on in WOD

CrossFit Double Under

Strength

4x4/8 Front/Back

Squat @ 70%

4x20 MB GHD Sit Up

Workout

18 Min AMRAP

60 Double Under

30 cal Row

15 OHS 105/75

5 Chest to Bar Pull Up

Last modified on
0

Posted by on in WOD

CrossFit DB Squat Snatch

Strength

OHS Mobility

5x4 DB Squat Snatch

*Work up to AHAP

3x15 Side Crunch Each Side

Workout

4x4 Minute AMRAP

400m Run

10 Over the Bar Burpee

Max Power Snatch 75/55

1 Minute Rest

Last modified on
0

Posted by on in WOD

CrossFit Fun

Skill

20 Min

Handstand/ HS Walk Practice

3x15 GHD MB Russian Twist

Workout

"Fran"

21-15-9

Thruster 95/65

Pull Up

Core

100 Ab Mat Sit Up

Last modified on
0

Posted by on in WOD

CrossFit Plate Work

Strength/Core

Tabata:

Squat W/Plate

Alternating Hallow Rock

& Med Ball Leg Lift

Workout

6 Rd/Time

10 Ground to OH 45/35

10 Reverse OH Lunge 45/35

20 Over the Plate Jump

200m Run

Last modified on
0

Posted by on in WOD

CrossFit Pull Up

Strength

25 Min to

Find 1 RM Front & Back Squat

Workout

"Jackie"

For Time:

1000m Row

50 Thruster 45/35

30 Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Kettlebell Swing

Strength/Skill

5x5 Weighted Ring Dip

4x3 Weighted Pull Up

Workout

3 Rd

400m Run

30 KB Swing 24/20

20 Double Under

Last modified on
0

Posted by on in WOD

CrossFit DB Squat Snatch

Strength

Find 1 RM

Squat Snatch

Workout

21-15-9

DB Squat Snatch 35/20

Ring Dip

Core

3 Rd

20 MB Russian Twist

20 Floor Sweeper

Last modified on
0

Posted by on in WOD

CrossFit Bench Press

Strength

18 Min Alternating EMOM

a. 6-8 Bench Press

b. Handstand Walk Practice

Workout

4 Rd: 3 Min AMRAP

15 Hang Power Clean 135/95

15 Wallball 20/14

100m Sprint

1 Minute Rest

Last modified on
0

Posted by on in WOD

CrossFit Conditioning

Conditioning

6x400m Run

*30 Second Rest Between

Workout

12 Min AMRAP

12 Box Jump Over 24/20

12 Toes to Bar

12 KB Clean & Jerk 20/16

Last modified on
0

Posted by on in WOD

CrossFit Turkish Get Up

Strength

4x16 Front Rack

Walking Lunge

Tabata: Alternating

Turkish Get Up & Hallow Rocks

Workout

4 Rd/Time

25 Push Up

20 Goblet Squat 24/20

15 Push Press 115/85

10 GHD Sit Up

Last modified on
0

Posted by on in WOD

CrossFit Fun

Strength

5x7/13 Front/Back

Squat @ 65%

4x1 Min Plank

Workout

20 Min Alternating EMOM

a. 12 cal Row/Bike

b. 6-10 Strict HSPU

Last modified on
0

Posted by on in WOD

CrossFit Snatch

Strength

5x1 Squat Snatch

+ 2 Snatch Balance

+3 Snatch Pull

4x1 Plank Hold

Workout

4 Rd/Time

400m Run

18 Wallball 20/14

15 KB Swing 24/20

12 SDLHP 75/55

Last modified on
0

Posted by on in WOD

CrossFit Shoulder Tap

Strength

5x5 Pistol Each Side

+ 5 OHS + 5 Reverse Lunge Each Side

4x10 BB Ab Rollout

Workout

12 Min AMRAP

200m Run

2 Wallclimb

6 Shoulder Tap Each Side

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 ...
Stephanie Conrad
2014-12-31, 16:26
I have never stuck with any kind of exercise program before and since joining CrossFit 868 I have been going 3 - 5 times a week for 4 years. It is a great community of people with ...
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...
Greg F.
2013-11-24, 18:13
Todays workout beat me to the ground! I hope you enjoy your spin class and bowflex, I am your GREATEST competition.

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