• 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 Milton 868 Push Jerk Day

Strength

Find Heavy

3 Push Jerk

4x1 Minute Plank

Workout

15 Minute AMRAP

60 Double Under

20/15 cal Bike

10 Push Jerk 165/110

Last modified on
0

Posted by on in WOD

CrossFit Devil Press

Strength

3x150' Single Arm

Overhead Carry

2x150' Farmer Carry

2xME Ring Row Hold

@ Parallel

Workout

5 Rd/Time

10 Devil Press 50/35

20 Wallball 20/14

30 Ab Mat Sit Up

 

Last modified on
0

Posted by on in WOD

CrossFit Milton Shuttle Run DB WOD

Strength

10 Minute Alternating EMOM

a. 12 Front Rack Walking Lunge 95/65

b. 15 GHD MB Sit Up

Workout

Every 4 Minutes 6 Rd

12 DB Snatch 50/35

12 Over DB Burpee

12x10m Shuttle

Last modified on
0

Posted by on in WOD

CrossFit Shoulder Day WOD

Strength

Find 10 RM

Single Arm Shoulder Press

4x6 DB High Pull *AHAP

Accumulate 60 Seconds

Wall Facing Handstand Hold

Workout

"Top Heavy"

18 Min AMRAP

9 Power Clean 155/105

12 HSPU

9 Front Squat 155/105

12 Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Overhead Squat

Shoulder Mobility

Workout

"20 Something"

20 Minute AMRAP

30 OHS 95/65

30 Box Jump 24/20

30 Toes to Bar

30/21 cal Row

Last modified on
0

Posted by on in WOD

CrossFit Core WOD

Strength

3x7/13 FS/BS

@ 70%

4x25 Ab Mat Sit Up

Workout

5 Rd

21 Wallball 20/14

200' Farmer Carry

9 Strict HSPU

 

Last modified on
0

Posted by on in WOD

CrossFit Bar Facing Burpee WOD

Strength

Find Max Reps:

Dips

Behind Neck Press @ 70%

200' Single Arm Farmer Carry

Supinated Bar Hang

Workout

5 Min AMRAP

15 Bar Facing Burpee

21 Power Clean 155/105

21/15 cal

5 Min Rest

5 Min AMRAP

15 Bar Facing Burpee

21 Power Clean 135/95

21/15 cal

5 Min Rest

5 Min AMRAP

15 Bar Facing Burpee

21 Power Clean 95/65

21/15 cal

Last modified on
0

Posted by on in WOD

CrossFit Box Jump Over WOD

Strength

12 Min Alternating EMOM

a. 6 Deadlift *Working up each round

b. 40 Second HS Hold/Walk

Workout

"Funny Bone"

21-15-9

KB Swing 32/24

Box Jump Over 24/20

Front Squat 135/95

 

Last modified on
0

Posted by on in WOD

CrossFit Squat Max Day

Strength

Find 1 RM

Front Squat

Back Squat

200' Single Arm OH

Carry Each Side

Workout

"Double Bubble"

15 Min AMRAP

25 Double Under

5 Power Snatch 135/95

25 Double Under

5 Muscle Up

Last modified on
0

Posted by on in WOD

CrossFit Shoulder Mobility

Shoulder Mobility Work

Workout

"Over Easy"

For Time:

50/35 cal Bike/Row

Then: 3 Rd

21 Chest to Bar Pull Up

15 OHS 115/80

9 Clean & Jerk 115/80

Last modified on
0

Posted by on in WOD

CrossFit DB Clean & Jerk

Strength

14 Min E2MOM

10 MB GHD Sit Up

20 Double Under (Practice)

Workout

"Hang Nail"

16 Min AMRAP

30 DB C&J 50/35

25/18 cal Bike

20 Lateral Burpee

15 Deadlift 245/165

 

Last modified on
0

Posted by on in WOD

CrossFit Thruster WOD

Strength

Find 5 RM Muscle Clean

Find Each Arm 1 RM DB High Pull

Accumulate 2 Min 1 RM Strict

Shoulder Press Weight Overhead Hold

Workout

"Life Jacket"

5 Min AMRAP

27/20 cal Row

27 Thruster 115/80

27 Chest to Bar Pull Up

5 Min Rest

5 Min AMRAP

21/15 cal Row

21 Thruster 95/65

21 Toes to Bar

5 Min Rest

5 Min AMRAP

15/10 cal Row

15 Thruster 75/55

15 Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Milton Snatch Day

Strength

10 Minute EMOM

1 Hang Power Snatch

+ 1 Power Snatch

*Add weight each time, record final load

Workout

"Randy"

For Time:

75 Power Snatch 75/55

Core

Tabata DB Russian Twist & Deadbug

Last modified on
0

Posted by on in WOD

CrossFit Milton Strict Pull Up Strength Training

Strength

Find Max Rep Strict Pull Up

or Lightest Max Rep Pull Up with Band

Find Max Rep Strict Press with 70% BW

or 70% One Rep Max Strict Press Weight

Workout

Teams of 2

20 Min AMRAP

75 Wallball 20/14

60 Ab Mat Sit Up

45/30 cal Row

30 Burpee Box Jump

 

Last modified on
0

Posted by on in WOD

CrossFit Milton Handstand Day Workout

Strength/Skill

3x4 Front Squat @ 60%

10-15 Minute Handstand/

HS Walk/ Shoulder Stability

or Shoulder Mobility Work

Workout

"Turtle Neck"

5 Rd/Time

12 Lunge w/50/35#

9 Power Clean 115/80

6 Strict HSPU

Last modified on
0

Posted by on in WOD

CrossFit Ab Mat Sit Up KB Wallball WOD

Strength

5x1 Big Clean Complex

*Add weight each time

4x1 Minute Plank Hold

Workout

50-40-30-20-10

Double Under

Ab Mat Sit Up

5-10-15-20-25

KB Swing 24/16

Wallball 20/14

Last modified on
0

Posted by on in WOD

CrossFit Milton Push Jerk Row WOD

Strength

6x2/4 Front/Back

Squat @ 95%

5x15 MB GHD Sit Up

Workout

"Go Fish"

1000m Row

Then... 3 Rd

21 Deadlift 135/95

15 Lateral Burpee

9 Push Jerk 135/95

 

Last modified on
0

Posted by on in WOD

CrossFit Milton does Isabel Snatch

Strength

"Prison Arms"

4 Rd

10 Ring Dip

10 DB Bench Press

10 Alternating DB Curls

10 DB Bent Over Row

Snatch Work 5 Min

Workout

"Isabel"

30 Snatch 135/95

For Time

Last modified on
0

Posted by on in WOD

CrossFit G.I. Jane Burpee Pull Up WOD

Strength

6x2/4 Front/Back

Squat @ 100%

5x15 In & Outs

Workout

"G.I. Jane"

100 Burpee Pull Up

For Time

Last modified on
0

Posted by on in WOD

CrossFit Front Squat WOD

Strength

3x4 Front Squat @ 60%

4x20 MB GHD Sit Up

Workout

"Sea Legs"

3 Rd/Time

500m Row/400m Run

12 Front Squat 155/105

21 Box Jump Over 24/20"

Last modified on
0

Testimonials

Matt Werner
2013-11-24, 18:10
Great times, Great people, Great workouts....much love to CrossFit 868!
Heather Deininger
2013-11-24, 18:11
Joining CrossFit 868 is life changing and you gain a second family.... I can honestly say I've never felt better and I've made the greatest of friends at this gym. Anyone can do it...
Scott Ward
2014-01-21, 20:19
Great coaching and friendly people!
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!

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