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Posted by on in WOD

CrossFit Double Under Annie Run Sit Up WOD

Strength

5x4 Strict Shoulder Press

4x1 Minute Plank Hold

Workout

"Annie on the Run"

For Time:

100 Double Under

50 Sit Up

200m Run

80 Double Under

40 Sit Up

200m Run

60 Double Under

30 Sit Up

200m Run

40 Double Under

20 Sit Up

200m Run

20 Double Under

10 Sit Up

200m Run

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CrossFit DB Snatch

Strength

5x3 Snatch Balance

4x3 Strict HSPU

Workout

"Vader"

3 Rd

24/17 cal Row

21 Wallball 20/14

18 Alt DB Snatch 50/35

15 Lateral Burpee

 

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CrossFit Clean & Jerk Day Grace

Strength

Build to Find

Heavy Clean & Jerk

4x10 BB Ab Rollout

Workout

"Grace"

For time:

30 Clean & Jerk 135/95

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CrossFit Running WOD

Skill

HS/HS Walk

Double Under

Practice

Workout

"Marathon Tuesday"

2 Rd/Time

400m Run 26 HRPU

400m Run 26 KB Swing 24/16

400m Run 26 Air Squat

400m Run 26 Deadlift 75/55

400m Run 26 Ab Mat Sit Up

400m Run 26 Box Jump 24/20"

 

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CrossFit DB DL & Front Squat WOD

Strength

15 Min Alt EMOM

a. 7 Front Squat

b. 7 Bar Kip

c. 15 GHD MB Sit Up

Workout

18 Min AMRAP

21/15 cal Bike

15 Strict Pull Up

15 DB Deadlift 50/35

15 DB Front Squat 50/35

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CrossFit Milton 868 Thruster WOD

Strength/Skill

3xPull Up Progression

4x20 GHD MB Sit Up

Workout

For time:

30 Power Snatch

30 Clean & Jerk

30 Thruster

95/65

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CrossFit Milton 868 Deadlift Day

Strength

12 Min Alt EMOM

a. 3 DL *Work Up

b. 1 Wallclimb + 20 Second HS Hold

c. 45 Second Plank Hold

Workout

"Christine"

3 Rd/Time

500m Row

12 BW Deadlift

21 Box Jump 24/20

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CrossFit Mat Fraser Front Squat Day

Strength

Build to a Heavy

Set of 3 Front Squat

4x20 V-Up

Workout

"Heartbreak Kid"

3 Rd

10 Front Squat 185/135

20 Chest to Bar Pull Up

50 Double Under

 

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CrossFit Milton 868 Assault Bike cals

Strength

12 Min EMOM

Alternating

a. 8 DB Bench Press

b. 8 Ring Dip

c. 200' Single Arm OH Carry

Workout

5 Rd 1 Minute Each

Wallball 20/14

Push Press 95/65

Bike cal

Rest

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CrossFit Power Clean Day

Strength

Build to a Heavy

Set of 3 Power Clean

3x15 Side Plank Raise

+ 15 Side Crunch Each Side

Workout

"Black & Blue"

5 Rd

10 Power Clean 155/105

10 Lateral Over the Bar Burpee

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CrossFit Cardio Day Row Bike Sprint

Workout

"Tri Sprint Interval"

5 Rd-4 Minutes 1 Minute Rest

30/20 cal Row

20/14 cal Bike

AMRAP 10m Shuttle Run

 

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CrossFit Rope Climb

Strength

5-5-3-3-3-1-1-1-1

Squat Clean

4x15 per Side

KB Side Raise

Workout

15 Minute AMRAP

3 Rope Climb

15 KB Swing 24/16

30 Ab Mat Sit Up

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CrossFit Ring Dip Strength

Strength

4x10 Touch & Go

Deadlift *Work Up

4x10 Strict Ring Dip

Workout

"Rear End"

18 Minute AMRAP

60 Double Under

45 Air Squat

21/15 Bike cal

15 Push Jerk 135/95

 

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CrossFit Burpee Box Jump Over

Strength

4x10 Weighted

Box Step Up

3xMax Rep

Strict HSPU

Workout

"Doce"

3-4 Minute AMRAP

27/21 cal Row

21 Power Clean 135/95

15 Burpee Box Jump Over 24/20

4 Min Rest

#2-115/80

#3-95/65

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CrossFit 868 Squat Snatch Day

Strength

Build to Heavy 3 Position

Squat Snatch

4x20 GHD/Ab Mat Sit Up

Workout

21-15-9

Squat Snatch 95/65

Chest to Bar Pull Up

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CrossFit Back Rack Walking Lunge

Strength

4x12 Back Rack

Walking Lunge

4x1 Minute Plank

Workout

25 Minute EMOM

1. 15 KB Swing 24/16

2. 12/9 cal Bike

3. 30 Reverse Lunge

4. 15/12 cal Row

5. Rest

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CrossFit Bench Press Strength

Strength

Build to a Heavy

Set of 3 Bench Press

4x20 MB GHD Sit Up

Workout

12 Min AMRAP

40 Double Under

20 Push Up

10 Toes to Bar

 

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CrossFit Dumbbell Front Squat WOD

Strength

15 Min to

Find 1 RM Back Squat

2x8 Back Extension

Barbell Row

Workout

"Megalodon"

Teams of 2: 6 Rd Alt

12 Box Jump 30/24

21 DB Front Squat 50/35

500m Row

 

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CrossFit 868 Milton Snatch Day

Strength

Every 90 Seconds

5 Snatch Grip Press

5 Min EMOM

2 Snatch Balance

12 Min E2MOM

2 Squat Snatch

*Adding Weight Each Set

Workout

12 Min AMRAP

9 Burpee Pull Up

18 Alternating DB Snatch 50/35

27 Ab Mat Sit Up

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CrossFit DB Clean & Jerk WOD

Shoulder Mobility

Workout

20 Minute AMRAP

50 Double Under

35 Ab Mat Sit Up

20 Single Arm DB

Clean & Jerk 50/35

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Testimonials

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...
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...
Carol Polarski
2013-11-24, 18:12
I had been pre-diabetic for 5 years when introduced to CrossFit 868 and our certified coach, Katie. In 12 short weeks this program completely changed my body composition and physic...
Matt Werner
2013-11-24, 18:10
Great times, Great people, Great workouts....much love to CrossFit 868!

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