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CrossFit DB Devil Press Front Rack Walking Lunge WOD

Skill

4x50' Handstand Walk

*Add Obstacles if Possible

3x1 Minute Plank Hold

Workout

18 Min AMRAP

2 DB Devil Press 40/25

50' Front Rack DB Walking Lunge

4 DB Devil Press

50' Front Rack DB Walking Lunge

6, 8, 10...

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CrossFit Workout of the Day

Strength

3x12 Back Squat

*Work up to WOD weight

3x25 GHD Sit Up

Workout

5 Min AMRAP

10 Back Squat 185/135

20 Toes to Bar

5 Min Rest

5 Min AMRAP

15 Back Squat 135/95

15 HSPU

5 Min Rest

5 Min AMRAP

20 Back Squat 95/65

10 Muscle Up

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CrossFit Handstand Walk Practice

Strength

5x3-5 Strict or Weighted

Pull Up

4x1 Minute Handstand/

HS Walk Practice

Workout

"Cover Girl"

18 Minute AMRAP

5 Rd

250m Row

10 OHS 95/65

Max Effort Rds of "Cindy"

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CrossFit Julie Foucher Power Clean Double Under WOD

Strength

Build to Find Heavy

Double Power Clean

*With 2 Second Pause at Knee

Workout

7 Min AMRAP

20 Double Under

1 Power Clean 155/105

20 Double Under

2 Power Clean

20 Double Under

3 Power Clean...

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CrossFit Med Ball Clean WOD

Strength

4x8 Front Squat

*Working Up

3x1 Minute Plank Hold

Workout

"Wrecking Crew"

5 Rd Teams of 2:25 Min Cap

100m MB Run/10/8 cal Bike Sprint

200m Run/25 OHWL 35/25

40/30 cal Row

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CrossFit Heavy Thruster

Strength

5x6 Bench Press

3x5 Strict Ring Dip

Workout

20 Minute AMRAP

10 Thruster 135/95

15 Chest to Bar Pull Up

20/15 cal Bike

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CrossFit Snatch Double Under Burpee Box Jump WOD

Skill

3x3 Squat Snatch

3x25 GHD MB Sit Up

Workout

5 Min AMRAP

100 Double Under

Then: 12 Power Snatch 75/55

          4 Burpee Box Jump Over 24/20

Rest 3 Minute

5 Min AMRAP

100 Double Under

Then:  8 Power Snatch 95/65

          4 Burpee Box Jump Over 24/20

Rest 3 Minute

5 Min AMRAP

100 Double Under

Then:  4 Power Snatch 115/80

          4 Burpee Box Jump Over 24/20

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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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Testimonials

Mitchell Fanning
2014-12-27, 13:26
Everything about CrossFit 868 is fantastic! Superb coaches, friendly members, and an all around fun atmosphere! The coaches push you to be your best, encouraging and coaching you t...
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...
Matt Werner
2013-11-24, 18:10
Great times, Great people, Great workouts....much love to CrossFit 868!
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 ...

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