• 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 Power Snatch

Strength

5x3/7 Front/Back

Squat @ 85%

4x1 Min Plank Hold

Workout

"King Snatch"

5 Rd/Time

5 Chest to Bar Pull Up

10 Power Snatch 95/65

15 cal Row

20 Sit Up

25 Double Under

Last modified on
0

Posted by on in WOD

CrossFit WOD Deadlift and over the bar Burpee

Strength

3x4 Front Squat

@ 60%

3x3 Ring Muscle Up

or 5 Ring MU Progression

Workout

10 Rd/Time

5 Deadlift 275/185

10 Over the Bar Burpee

Last modified on
0

Posted by on in WOD

CrossFit Pistol

Conditioning

3x800m Row/Bike

1x600m Row/Bike

1x400m Row/Bike

1x200m Row/Bike

Workout

For Time:

10 Alternating Pistol

50' Handstand Walk

20 Alternating Pistol

75' Handstand Walk

30 Alternating Pistol

100' Handstand Walk

40 Alternating Pistol

125' Handstand Walk

50 Alternating Pistol

Last modified on
0

Posted by on in WOD

CrossFit Squat Snatch Clean & Jerk and Double Under

Strength

5x4/8 Front/Back

Squat @ 94% of Monday

4x1 Min Plank

Workout

12 Min EMOM

1 Squat Snatch

3 Clean & Jerk

30 Double Under

135/95

Last modified on
0

Posted by on in WOD

CrossFit Behind the Neck Snatch Grip Push Press

Strength

4x5 Behind the Neck

Snatch Grip Push Press

3x15 Each Side DB

Bent Over Row

Workout

15-12-9-6-3

Power Clean 135/95

Pull Up

Ab Mat Sit Up

Last modified on
0

Posted by on in WOD

CrossFit Man Maker

Strength

5x4/8 Front/Back

Squat @ 80%

4x15 MB GHD Sit Up

Workout

12 Min Alternating EMOM

a. 3 DB Man Maker 40/25

b. 50 Mountain Climber

Last modified on
0

Posted by on in WOD

CrossFit Matt Fraser Front Squat

Strength

3x4 Front Squat @ 60%

5x2 Knees to Elbow

+ 2 Toes to Bar

+ 1 Chest to Bar Pull Up

Workout

20 Min Alternating EMOM

a. 1 Power Clean

+ 3 Front Squat

+ 3 Push Press

+ 1 C&J 80% BW

b. 2 Killer Sprint

Last modified on
0

Posted by on in WOD

CrossFit Overhead Walking Lunges with Dumbbells

Strength

5x3 Squat Snatch

*Working form then adding weight

4x3 Weighted Pull Up or Pull Up Progression

Workout

4 Rd/Time

15 DB Thruster 40/25

10 OHWL w/DB 40/25

Last modified on
0

Posted by on in WOD

CrossFit Wall Climb

Strength

5x4/8 Front/Back

Squat @ 94% of Monday

4x20 Ab Mat Sit Up

Workout

12 Min EMOM

3 Power Snatch 95/65

2 Box Jump 24/20"

1 Wall Climb

Last modified on
0

Posted by on in WOD

CrossFit Kettle Bell Sumo Deadlift High Pull

Strength

12 Min Alternating EMOM

a. 6-8 Bench Press

b. 6-8 Ring Dip

c. 45 Second Plank

Workout

For Time:

25 Pull Up

50 cal Row (600m Run)

100 KB SDLHP 24/20kg

50 Box Jump 24/20"

25 Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Julie Foucher Hang Power Clean

Strength

5x4/8 Front/Back

Squat @ 75%

4x15 In & Out

+ 15 Side Plank Raise Each Side

Workout

10 Min AMRAP

15 Deadlift

10 Hang Power Clean

5 Push Jerk

135/95

Last modified on
0

Posted by on in WOD

CrossFit Handstand Push Up Fun

Strength

5x3 Weighted Pull Up

4x6 OHS w/DB

*Work form and up in weight

Workout

5 Rd

30 Seconds Toes to Bar

30 Seconds Rest

30 Seconds Ring Dip

30 Seconds Rest

30 Seconds Body Weight Deadlift

30 Seconds Rest

30 Seconds HSPU

30 Seconds Rest

Last modified on
0

Posted by on in WOD

CrossFit One Arm DB Push Press

Strength

4x7/13 Front/Back

Squat @ 94% of Tuesday

3x1 Minute Handstand Walk Practice

Workout

16 Min AMRAP

10 Box Jump 24/20

12 Wallball 20/14

14 GHD Sit Up

16 One Arm DB Push Press 50/35

Last modified on
0

Posted by on in WOD

CrossFit Shoulder Combo

Strength

5x1 Strict Press

+ 2 Push Press

+ 3 Push Jerk

*AHAP

4x2 Turkish Get Up

( 1 Each Side)

Workout

4 Rd/ 1 Minute of Each

-KB Snatch 16/12

-Sit Up

-BW Lunge

Last modified on
0

Posted by on in WOD

CrossFit New Year Squats

Strength

4x7/13 Front/Back

Squat @ 70%

3x25 Ab Mat Sit Up

Workout

For time:

50 Power Snatch 95/65

40 Burpee

30 Power Clean 95/65

20 GHD Sit Up

10 OHS 95/65

Last modified on
0

Posted by on in WOD

CrossFit Kettle Bell Sumo Deadlift High Pull

Recovery/Skill

3x4 Front Squat @ 60%

4x2 Snatch Pull

+ 2 Power Snatch

+ 2 Snatch Balance

Workout

For Time:

50 KB SDLHP 24/20

50 Sit Up

50 Double Under

25-12-6-3

Last modified on
0

Posted by on in WOD

CrossFit Push Up

Strength

4x7/13 Front/Back

Squat @ 94% of Monday

4x1 Min Plank

Workout

15 Min EMOM

10 Double Under

10 Push Up

Last modified on
0

Posted by on in WOD

CrossFit Overhead Squat

Conditioning/Core

"Annie"

50-40-30-20-10

Double Under

Sit Up

Workout

For Time:

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

OHS 135/95

Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Renegade Row

Strength

6x1 Squat Snatch

*Work for then AHAP

4x10 DB Bent Over Row

(Each Side)

Workout

15 Min AMRAP

20 Wallball 20/14

10 Ring Dip

5 DB Renegade Row 35/25

(Each Side)

Last modified on
0

Posted by on in WOD

CrossFit Push Up

Strength

Find 1 RM

Back Squat

4x12 MB GHD Sit Up

Workout

2 Rd/Time

60 Air Squat

40 Jumping Jack

20 HR Push Up

Last modified on
0

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...
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...
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 ...
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...

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