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CrossFit Milton Toes to Bar Power Clean WOD

Strength

3x4 Front Squat @ 60%

5x6 Strict Shoulder Press

*Work Up

Workout

For time:

30 Toes to Bar

400m Run/500m Row

15 Power Clean 115/80

800m Run/1000m Row

15 Power Clean 115/80

400m Run/500m Row

30 Toes to Bar

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CrossFit Sakamato DB Snatch

Strength

5x10 DB Bent Over Row

*5 Each Side AHAP

4x15 Side Plank Raise

+ 25 Deadbug

Workout

"Vader"

3 Rd

24/17 cal Row

21 Wallball 20/14

18 DB Alt Snatch 50/35

15 Lateral Over DB Burpee

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CrossFit Handstand Push Up WOD

Strength

5x4/8/ Front/Back

Squat @ 70%

4x15 Side Crunch

Workout

12 Min AMRAP

5 Strict HSPU

10 OHS 95/65

15 Deadlift 95/65

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CrossFit Rope Climb WOD

Skill

5x2 Snatch Balance

+ 2 Squat Snatch

4x20 GHD Sit Up

Workout

18 Min AMRAP

3 Rope Climb

20/14 cal Bike

60 Double Under

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CrossFit Front Squat Cycle Day

Strength

5x4/8 Front/Back

Squat @ 75%

4x3 DB Muscle Clean

+ 3 Strict DB Shoulder Press

Workout

20 Min Cap

21-15-9

Box Jump Over 24/20

Power Clean 115/80

C2B Pull Up

Front Squat 115/80

Lateral Burpee

Push Jerk 115/80

 

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CrossFit 868 Deadlift WOD

Strength

3x4 Front Squat

@ 60%

3x10 Strict DB

Shoulder Press

Workout

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

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

Deadlift 225/155

Toes to Bar

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CrossFit Power Snatch WOD

Strength

20 Minutes to

Find Heavy Set of 5

Power Snatch

Workout

3 Rd/Time

10 Power Snatch 115/80

20 Box Jump Over 24/20

30 Wallball 20/14

 

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CrossFit Chest to Bar Pull Up

Strength

4x7/13 Front/Back

Squat @ 65%

3x1 Minute Handstand Walk

or Muscle Up Practice

Workout

15 Minute AMRAP

50 Ab Mat Sit Up

40/30 cal Bike

30 Chest to Bar Pull Up

20 KB Power Clean 24/20

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CrossFit 868 Milton Team 10k Row

Mobility Work

Workout

"Team 10k Row"

Teams of 3 Complete

10,000m Row

*Switching Every 250m

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CrossFit 868 Heavy Kettlebell WOD

Strength

4x7/13 Front/Back

Squat @ 70%

3x1 Minute Plank Hold

Workout

For Time:

21-15-9

KB Swing 32/24kg

Burpee

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CrossFit Assault Bike Thruster WOD

Skill

4x1 Squat Snatch

+ 2 Overhead Squat

+ 3 Snatch Balance

3x 1 Minute Handstand Walk Practice

Workout

For Time:

30 Power Snatch 75/55

1000m Row

60 Thruster 75/55

1 Mile Bike

30 Power Snatch 75/55

 

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CrossFit DB Front Squat WOD

Strength

4x7/13 Front/Back

Squat @ 60%

3x5 Strict Toes to Bar

Workout

Every 4 Minutes

For 4 Rounds

9 Burpee Box Jump 24/20

15 DB Front Squat 50/35

15/12 cal Bike

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CrossFit Strict Shoulder Press

Strength

5x3 Strict Shoulder Press

*Work Up to AHAP

4x15 V-Up

Workout

"Team Barbara"

Partner Split

20 Minute AMRAP

20 Pull Up

30 Push Up

40 Sit Up

50 Air Squat

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CrossFit Push Jerk

Strength

4x7/13 Front/Back

Squat @65%

3x25 GHD Sit Up

Workout

"Down Time"

12 Minute AMRAP

3 Deadlift

3 Hang Power Clean

3 Push Jerk

6, 9, 12..... 115/80

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CrossFit Squat Cycle

Strength

Find 1 RM

Front Squat

& Back Squat

3x1 Minute Plank Hold

Workout

For Time:

60 Double Under

30 DB Snatch 50/35

60 Double Under

30/21 cal Row

60 Double Under

30 Toes to bar

60 Double Under

30/21 cal Row

60 Double Under

30 DB Snatch 50/35

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CrossFit Brooke Ence Overhead Squat WOD

Strength

5x3 Snatch Balance

4x1 Minute Plank

Workout

3 Min AMRAP

21 OHS 75/55

21 Over Bar Burpee

Max cal Row

3 Min Rest

3 Min AMRAP

18 OHS 95/65

18 Over Bar Burpee

Max cal Row

3 Min Rest

3 Min AMRAP

15 OHS 115/80

15 Over Bar Burpee

Max cal Row

3 Min Rest

3 Min AMRAP

12 OHS 135/95

12 Over Bar Burpee

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CrossFit Double Under Power Clean WOD

Strength

5x3 Squat Clean

*Working Up

4x15 GHD MB Sit Up

Workout

15 Min AMRAP

30 Double Under

15 Power Clean 115/80

30 Double Under

15 Toes to Bar

 

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CrossFit Team Bench Press WOD

Skill

10 Minute

Handstand & Muscle Up

Practice

Workout

Teams of 3

7 Min AMRAP

50 Bench Press 135/95

50 Bench Press 155/105

AMRAP in Remainder 185/135

3 Minute REST

7 Min AMRAP

50 Hang Squat Clean 115/80

50 Hang Squat Clean 135/95

AMRAP in Remainder 155/105

3 Minute REST

7 Min AMRAP

50 Deadlift 185/135

50 Deadlift 225/155

AMRAP in Remainder 275/185

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CrossFit Rowing WOD

Workout

"Frelenie"

aka Combo Fran, Helen, and Jackie

5 Rd/Time

1000m Row

15 DB Thruster 40/25

15 Pull Up

*40 Minute Cap

 

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CrossFit Power Snatch

Strength

5x3 Squat Snatch

*Work Up

4x15 V-Up

Workout

20 Min AMRAP

20 Wallball 20/14

20 Power Snatch 75/55

20 Box Jump 24/20

20 Push Press 75/55

20/14 cal Row

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Testimonials

Marcy Kersten
2014-12-15, 21:12
Awesome, crazy, always different workouts! I never get bored and there is always a program to complete and someone to show me what to do. LOVE IT!
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 ...
Phyllis Fry
2013-11-24, 18:10
I started the 12 week boot camp in February & have just kept going! Love the workouts, the trainers, my fellow boot campers and feeling healthier!
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.

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