• 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.
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    The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.
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    The Foundation is Nutrition. Optimal fitness cannot be achieved simply by working your heart out in the gym five or six days a week.
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CrossFit Team WOD

Strength

10 Min Alternating EMOM

a. 2 Bear Complex

*Add weight each round

b. 20 Ab Mat Sit Up

Workout

"Bar Star"

Teams of 3

7 Min AMRAP

50 Back Squat 155/105

50 Back Squat 185/125

AMRAP Back Squat 225/145

3 Minute Rest

7 Min AMRAP

50 Bench Press 135/95

50 Bench Press 155/105

AMRAP Bench Press 185/135

3 Minute Rest

7 Min AMRAP

50 Deadlift 185/135

50 Deadlift 225/155

AMRAP Deadlift 275/185

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CrossFit Milton 868 Deadlift Jump Rope WOD

Strength

Build to Heavy

Set of 3 Deadlift

4x15 MB GHD Sit Up

Workout

15 Min AMRAP

60 Double Under

30 Wallball 20/14

15 Deadlift 245/165

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CrossFit MB Cleans

Strength

12 Min Alternating EMOM

a. 3 Position Clean

b. 20 Second Each Side

Side Crunch

Workout

"Train Wreck"

8 Rounds

40 Seconds MB Clean 20/14

20 Seconds Rest

40 Seconds Bike cals

20 Seconds Rest

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CrossFit Milton 868 Rope Climb Day

Skill

Rope Climb Technique

Handstand/HS Walk Technique

Workout

"Mountain Dew"

4 Rd/Time

400m Run

15 Box Jump 24/20"

3 Rope Climb

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CrossFit Monday

Strength

3x150' Single Arm

Overhead Carry

4x20 KB Crunch Hold

w/ Scissor Kick

Accumulate 2 Min Hang

Workout

4 Rd/Time

21/15 cal Row

15 Toes to Bar

7 Clean & Jerk 155/105

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CrossFit Boat Race WOD

Stretching

Banded Leg

Calf Rolling

Workout

"Boat Race"

3 Rd/Time

500m Row

400m Run

Rest 3 Minutes

Mobility

Leg Stretches

Thoracic Flow

 

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CrossFit Milton Farmer Carry Old Town Road WOD

Strength

4x7/13 Front/Back

Squat @ 60%

3x1 Minute Plank

Workout

"Old Town Rd"

6 Rd/Time

15/12 cal Bike

150' Farmer Carry 24/16kg

9 Pull Up

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CrossFit Lateral Burpee

Strength

Build to Heavy

Set of 3 Snatch Grip Deadlift

3x7 Strict Toes to Bar

Workout

"Bubba Gump"

3 Rd/Time

800m Run

30 Deadlift 155/105

30 Lateral Burpee

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CrossFit Wallclimb Handstand Day

Strength

3x2 Wallclimb

+ 30 Handstand Hold

3x20 GHD MB Sit Up

Workout

"The Chief"

5 Rd 3 Min AMRAP

3 Power Clean 135/95

6 Push Up

9 Air Squat

1 Minute Rest Between

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CrossFit Overhead Squat Day WOD

Strength

Build to Heavy

Set of 3 OHS

3x18 Floor Sweep

Workout

"Destiny Child"

15-12-9

Power Snatch 95/65

Box Jump Over 24/20"

Directly Into

15-12-9

OHS 95/65

Lateral Burpee

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CrossFit Double Under Annie Run Sit Up WOD

Strength

5x4 Strict Shoulder Press

4x1 Minute Plank Hold

Workout

"Annie on the Run"

For Time:

100 Double Under

50 Sit Up

200m Run

80 Double Under

40 Sit Up

200m Run

60 Double Under

30 Sit Up

200m Run

40 Double Under

20 Sit Up

200m Run

20 Double Under

10 Sit Up

200m Run

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CrossFit DB Snatch

Strength

5x3 Snatch Balance

4x3 Strict HSPU

Workout

"Vader"

3 Rd

24/17 cal Row

21 Wallball 20/14

18 Alt DB Snatch 50/35

15 Lateral Burpee

 

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CrossFit Clean & Jerk Day Grace

Strength

Build to Find

Heavy Clean & Jerk

4x10 BB Ab Rollout

Workout

"Grace"

For time:

30 Clean & Jerk 135/95

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CrossFit Running WOD

Skill

HS/HS Walk

Double Under

Practice

Workout

"Marathon Tuesday"

2 Rd/Time

400m Run 26 HRPU

400m Run 26 KB Swing 24/16

400m Run 26 Air Squat

400m Run 26 Deadlift 75/55

400m Run 26 Ab Mat Sit Up

400m Run 26 Box Jump 24/20"

 

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CrossFit DB DL & Front Squat WOD

Strength

15 Min Alt EMOM

a. 7 Front Squat

b. 7 Bar Kip

c. 15 GHD MB Sit Up

Workout

18 Min AMRAP

21/15 cal Bike

15 Strict Pull Up

15 DB Deadlift 50/35

15 DB Front Squat 50/35

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CrossFit Milton 868 Thruster WOD

Strength/Skill

3xPull Up Progression

4x20 GHD MB Sit Up

Workout

For time:

30 Power Snatch

30 Clean & Jerk

30 Thruster

95/65

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CrossFit Milton 868 Deadlift Day

Strength

12 Min Alt EMOM

a. 3 DL *Work Up

b. 1 Wallclimb + 20 Second HS Hold

c. 45 Second Plank Hold

Workout

"Christine"

3 Rd/Time

500m Row

12 BW Deadlift

21 Box Jump 24/20

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CrossFit Mat Fraser Front Squat Day

Strength

Build to a Heavy

Set of 3 Front Squat

4x20 V-Up

Workout

"Heartbreak Kid"

3 Rd

10 Front Squat 185/135

20 Chest to Bar Pull Up

50 Double Under

 

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CrossFit Milton 868 Assault Bike cals

Strength

12 Min EMOM

Alternating

a. 8 DB Bench Press

b. 8 Ring Dip

c. 200' Single Arm OH Carry

Workout

5 Rd 1 Minute Each

Wallball 20/14

Push Press 95/65

Bike cal

Rest

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CrossFit Power Clean Day

Strength

Build to a Heavy

Set of 3 Power Clean

3x15 Side Plank Raise

+ 15 Side Crunch Each Side

Workout

"Black & Blue"

5 Rd

10 Power Clean 155/105

10 Lateral Over the Bar Burpee

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Testimonials

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...
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 ...
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...
Matt Werner
2013-11-24, 18:10
Great times, Great people, Great workouts....much love to CrossFit 868!

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