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Posted by on in WOD

CrossFit Team WOD


10 Min Alternating EMOM

a. 2 Bear Complex

*Add weight each round

b. 20 Ab Mat Sit Up


"Bar Star"

Teams of 3


50 Back Squat 155/105

50 Back Squat 185/125

AMRAP Back Squat 225/145

3 Minute Rest


50 Bench Press 135/95

50 Bench Press 155/105

AMRAP Bench Press 185/135

3 Minute Rest


50 Deadlift 185/135

50 Deadlift 225/155

AMRAP Deadlift 275/185

Last modified on

Posted by on in WOD

CrossFit Milton 868 Deadlift Jump Rope WOD


Build to Heavy

Set of 3 Deadlift

4x15 MB GHD Sit Up


15 Min AMRAP

60 Double Under

30 Wallball 20/14

15 Deadlift 245/165

Last modified on

Posted by on in WOD

CrossFit MB Cleans


12 Min Alternating EMOM

a. 3 Position Clean

b. 20 Second Each Side

Side Crunch


"Train Wreck"

8 Rounds

40 Seconds MB Clean 20/14

20 Seconds Rest

40 Seconds Bike cals

20 Seconds Rest

Last modified on

Posted by on in WOD

CrossFit Milton 868 Rope Climb Day


Rope Climb Technique

Handstand/HS Walk Technique


"Mountain Dew"

4 Rd/Time

400m Run

15 Box Jump 24/20"

3 Rope Climb

Last modified on

Posted by on in WOD

CrossFit Monday


3x150' Single Arm

Overhead Carry

4x20 KB Crunch Hold

w/ Scissor Kick

Accumulate 2 Min Hang


4 Rd/Time

21/15 cal Row

15 Toes to Bar

7 Clean & Jerk 155/105

Last modified on


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!
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...
Stephanie Conrad
2014-12-31, 16:26
I have never stuck with any kind of exercise program before and since joining CrossFit 868 I have been going 3 - 5 times a week for 4 years. It is a great community of people with ...
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...

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