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Posted by on in WOD

CrossFit Arnold Front Squat


5x3/6 Front/Back

Squat @ 90%

4x15 Side Plank Raise

+ 15 Side Crunch Each Side


5 Rd/Time

15 Air Squat

10 Burpee

15 Push Up

Last modified on

Posted by on in WOD

CrossFit Single Arm Overhead Squat


3x4 Front Squat

@ 60%

5x3 OHS

*Light, working form and mobility


20 Min AMRAP

10 Box Jump 24/20

15 Single Arm DB OHS 40/25

20 GHD Sit Up

Last modified on

Posted by on in WOD

CrossFit Row Conditioning


25 Minute Clock

5 Rounds/Row or Bike

50 Seconds on-10 Seconds off

40 Seconds on-20 Seconds off

30 Seconds on-30 Seconds off

20 Seconds on-40 Seconds off

10 Seconds on-50 Seconds off


10 Minute AMRAP

10 KB Snatch 20/12kg

10 OHWL 45/35

1 Rope Climb

Last modified on

Posted by on in WOD

CrossFit Handstand Push Up


5x3/7 Front/Back

Squat @ 94% of Monday

4x15 MB GHD Sit Up



Power Clean 135/95


-100 Mountain Climber-


Power Clean 135/95


Last modified on

Posted by on in WOD

CrossFit MB Clean


"Prison Tuesday"


10 DB Bench Press

ME Strict Pull Up

10 BB Curl

10 BB Skull Crusher

10 Each Side DB Hammer Curl

ME Strict Dip


15 Min AMRAP

20 MB Clean 20/14

10 Burpee

Last modified on


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...
Ericka Dingman
2013-11-24, 18:09
I was overweight,and had horrible back pain. I started extreme and they were so wonderful about modifying things for me. I have lost 30 pounds so far and I will never go anywhere e...
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...
Mike Foster
2013-11-24, 18:13
I’d like to thank CrossFit 868 for everything you have done for my wife. I can see her confidence and self-esteem grow every week. She’s proud of her new body and so am I. Ever...

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