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CrossFit Deadlift WOD

Strength

18 Min EMOM

a. 2 Turkish Get Up

b. 6-8 Ring Dip

c. 10 MB GHD Sit Up

Workout

21-15-9

Deadlift 225/155

Wallball 20/14

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CrossFit Walking DB Lunge

Strength

5x2 Squat Snatch

+ 2 Snatch Balance

4x1 Minute Plank Hold

Workout

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

Pull Up

DB Walking Lunge 35/25

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CrossFit Handstand Work

Strength/Skill

4x4 Front Squat

+ 6 Back Squat

4xME Strict HSPU

+ 1 Minute Handstand Walk Practice

Workout

5 Rd

5 Push Press 135/95

10 Box Jump

15 Double Under

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CrossFit DB Squat Clean

Strength

7x1 Thruster

+ 1 Push Press

+ 1 Push Jerk

+ 1 Split Jerk

6x 15 Second L-Sit Hold

Workout

For Time:

100 DB Squat Clean 35/25

*EMOM 3 Burpee

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CrossFit Overhead Squat

Strength

4x5 OHS

*Work form then up in weight

3x4 Ring Muscle Up or Progression

Workout

2 Rd

2 Minute Max Effort

-Push Up

-Sit Up

-Air Squat

-Pull Up

-1 Minute Rest-

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CrossFit Master The PVC

Strength

10 Min EMOM

0-5 Min: 2 Snatch Balance

+ 1 Squat Snatch *Working up

5-10 Min: 2 Power Clean

+ 1 Split Jerk *Working up

Workout

27-21-15-12-9

cal Row

Wallball 20/14

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CrossFit Strict Shoulder Press

Strength/Skill

4x3 Strict Shoulder Press

*AHAP

3x2 Minute Rope Climb Practice

Workout

20 Min AMRAP

500m Row

400m Run

3 Rd of "Cindy"

(5 Pull up, 10 Push up, 15 Air Squat)

 

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CrossFit Prison Arm Day

Strength

"Prison Wednesday"

5 Rd

10 DB Bench Press

ME Strict Pull Up

10 BB Bicep Curl

10 Skull Crusher

10 DB Hammer Curl

ME Strict Dip

Workout

10 Min AMRAP

10 Wallball 20/14

10 Burpee

10 cal Row

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CrossFit Power Clean

Conditioning

E2MOM 16 Minutes

a. 200m Run

b. 20 cal Row

Workout

For Time:

2 Rd

400m Run

8 HSPU

12 Squat Clean 135/95

2 Rd

10 Power Clean

10 Front Squat

10 Push Jerk

135/95

-Then 2 Min AMRAP Double Under

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CrossFit Power Snatch

Strength

5x5 Back Squat

@ 70-80%

4x3 Ring Muscle Up

or 4 Progressions

Workout

"Isabel"

For Time:

30 Power Snatch 135/95

Core

50 Sit Up

10 Back Extension

35 Sit Up

10 Back Extension

20 Sit Up

10 Back Extension

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CrossFit Ring Push Up

Strength

15 Min EMOM

a. 8 Bench Press

b. 6-8 Ring Dip

c. 3x10 Second L-Sit Hold

Workout

For Time:

60 Ab Mat Sit Up

50 Toes To Bar

40 GHD Sit Up

30 Pull Up

20 Ring Push Up

10 Deadlift 275/185

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CrossFit DB Farmer Carry

Strength

4x20 Front Rack

Walking Lunge *AHAP

3x30 GHD Sit Up

Workout

For Time:

400m Run

100m DB Farmer Carry 70/50

800m Run

100m DB Farmer Carry 70/50

400m Run

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CrossFit Halloween

Skill

12 Min EMOM

a. Max Effort Unbroken HSPU

b. Max Effort Unbroken Ring Muscle Up

Workout

For Time:

400m Run

30 Wallball

30 Box Jump

400m Run

21 KB Swing 24/16

12 Pull Up

400m Run

30 Wallball

30 Box Jump

400m Run

 21 KB Swing

12 Pull Up

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CrossFit Back Squat

Strength

3x8 Back Squat

3x3 Squat Snatch

3x1 Minute Plank Hold

Workout

For Time:

15-12-9

cal Row/Bike

Power Snatch 95/65

15-12-9

cal Row/Bike

Clean & Jerk 135/95

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CrossFit OHS Halloween

Strength

12 Minute EMOM

a. 2 Squat Snatch

+ 1 Overhead Squat

+ 1 Snatch Balance

b. 50 Crunches

Workout

4 Rd 3 Min AMRAP

21 OHS 95/65

21 Bar Facing Burpee

Max cal Row/Bike

1 Min Rest

18&18, 15&15, 12&12

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CrossFit Everyone Loves Deadlift

Strength

5x5 Back Squat

*Working Up

5x2 Snatch Grip DL

4x1 Minute Plank Hold

Workout

12 Minute Alternating EMOM

a. 15 Deadlift 225/155

b. 15 Ab Mat Sit Up

c. Max cal Bike/Row

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CrossFit Fight Gone Bad

Strength/Skill

3xME HSPU

3x10 Back Extension

3xME Chest to Bar Pull Up

Workout

"Fight Gone Bad"

3 Rd 1 Minute Each

Wallball 20/14

SDLHP 75/55

Box Jump 20"

Push Press 75/55

cal Row

Rest

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CrossFit Row Quote Note My Time

Conditioning

3x600m Run/Row

2x400m Run/Row

1x200m Run/Row

*Rest 30 Seconds Between

Workout

For Time:

21 cal Row

5 Rope Climb (25 Ring Row)

15 cal Row

3 Rope Climb (15 Ring Row)

9 cal Row

1 Rope Climb (5 Ring Row)

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CrossFit Front Squat

Strength

5x5 Front Squat

*AHAP

5x15 MB GHD Sit Up

Workout

For Time:

800m Run

6 Rd "Chief"

(3 Power Clean, 6 Push Up, 9 Air Squat)

400m Run

4 Rd "Chief"

200m Run

2 Rd "Chief"

135/95

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CrossFit Sled Push

Strength

15 Minute to Build

to Heaviest Possible Complex

1 OHS + 1 Snatch Balance

3xME Crunches

Workout

6 Rd/Time

50m Sled Push 45/35

5 Burpee Box Jump 24/20

5 Push Press 135/95

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Testimonials

Jenna M.
2013-11-24, 18:12
CrossFit is the best natural high you will ever experience, not to mention it will transform your body.
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...
Bonnie Merath
2014-08-20, 10:28
I have been working out here for 4 months and haven't done the same workout twice. The group of people is amazing and encouraging. I am exhausted but so happy after each workout. J...
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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