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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

 

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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

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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

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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

 

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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

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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

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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

 

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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

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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

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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"

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CrossFit Bench Press WOD

Strength

5x5 Bench Press

*Work Up

4x1 Minute Plank

Workout

"Under Fire"

For Time:

100 Double Under

50 Air Squat

25 Push Up

80 Double Under

40 Air Squat

20 Push Up

60 Double Under

30 Air Squat

15 Push Up

40 Double Under

20 Air Squat

10 Push Up

20 Double Under

10 Air Squat

5 Push Up

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CrossFit Assault Bike Pull Up WOD

Strength

6x2/4 Front/Back

Squat @ 90%

5x10 V-Up

+ 10 Side Crunch Each Side

Workout

"Chain Reaction"

3 Rd/Time

21/15 cal Bike

21 Pull Up

Directly Into

3 Rd/Time

9 Power Clean 115/80

9 Push Jerk 115/80

 

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CrossFit Frank the Tank WOD

Skill

10-15 Min

Handstand/HS Walk

and Double Under Practice

Workout

"Frank the Tank"

5 Min AMRAP

Buy In: 50 Wallball 20/14

12 Deadlift 185/135

12 Lateral Burpee

5 Min Rest

5 Min AMRAP

Buy In: 35 Wallball 20/14

9 Deadlift 225/155

9 Lateral Burpee

5 Min Rest

5 Min AMRAP

Buy In: 20 Wallball 20/14

6 Deadlift 275/185

6 Lateral Burpee

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CrossFit Hang Power Snatch WOD

Strength

6x2/4 Front/Back

Squat @ 95%

4x25 Ab Mat Sit Up

Workout

15 Minute AMRAP

15 Hang Power Snatch 95/65

60 Double Under

15 OHS 95/65

30/21 cal Row

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CrossFit Row cal Bike Double Under Workout

Strength

3x4 Front Squat @ 60%

3x20 V-Up

Workout

For Time:

50/35 cal Bike

125 Double Under

2k Row

125 Double Under

50/35 cal Bike

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CrossFit Chest to Bar Pull Up Julie Foucher

Strength

3xPull Up Progression

4x25 GHD Sit Up

3x8 DB Bent Over Row

Each Side *AHAP

Workout

3 Rd/Time

10 Chest to Bar Pull Up

10 Front Squat 165/110

10 Burpee

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CrossFit Wallball Hang Power Clean Workout

Strength

6x3/6 Front/Back

Squat @ 85%

5x5 Barbell Good Morning

+ 3 Muscle Clean

Workout

For Time:

2-8-18-32-18-8-2

Hang Power Clean 115/75

Wallball 20/14

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CrossFit Overhead Squat Burpee WOD

Skill

OHS Mobility

15 Min Handstand/

Handstand Walk Practice

Workout

"Jeremy"

21-15-9

OHS 95/65

Burpee

Core

3 Rd

10 BB Ab Roll Outs

5 Strict Toes to Bar

 

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CrossFit Back Squat Cycle

Strength

6x3/6 Front/Back

Squat @ 90%

5x30 Second Plank Hold

Workout

15 Min AMRAP

30 Ab Mat Sit Up

20 Double Under

10 Alternating DB Snatch 50/35

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CrossFit Power Snatch Burpee WOD

Strength/Skill

3x4 Front Squat

@ 60%

4x2 Squat Snatch

+ 2 OHS

+ 2 Snatch Balance

*Work Form First

Workout

5 Min AMRAP

30/21 cal Row

21 Power Snatch 95/65

Max Lateral Burpee

3 Min REST

5 Min AMRAP

30/21 cal Row

15 Power Snatch 115/80

Max Lateral Burpee

3 Min REST

5 Min AMRAP

30/21 cal Row

9 Power Snatch 135/95

Max Lateral Burpee

 

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Testimonials

Sara Sullivan
2013-11-24, 18:11
Love CrossFit 868. I can't say enough good things about them and what they do. I am totally hooked. My kids love the kids class as well! I have never truly wanted to go workout bef...
Scott Ward
2014-01-21, 20:19
Great coaching and friendly people!
Randy Kersten
2014-09-28, 15:27
Truly changed my life! Great people to work with and an amazing crowd of encouraging gym goers. If you haven't you need to try this out!

I have been a member of many g...
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!

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