• CrossFit 868

    We are Milton WI's premiere CrossFit "box"!
    At CrossFit 868, we will provide a fitness program for strength and conditioning, with a focus on the fundamentals.
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    The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.
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    The Foundation is Nutrition. Optimal fitness cannot be achieved simply by working your heart out in the gym five or six days a week.
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Recent blog posts

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CrossFit Power Snatch

Strength

5x3 Power Snatch

+ 2 Hang Power Snatch

+ 1 Snatch Balance

4x3 Ring Muscle Up

or 5 Ring MU Progression

Workout

For Time:

5 Burpee Pull Up

5 Wallball 20/14

5 Power Snatch 115/75

10-15-20

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CrossFit Deadlift

Strength

15 Min Alternating EMOM

a. 1 Power Clean

+ 1 Hang Power Clean

+ 3 Push Jerk

b. 10 Pistol

c. 1 Rope Climb

Workout

7 Min AMRAP

3 Deadlift 275/185

7 Push Press 115/75

 

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CrossFit Burpee Box Jump

Strength

5x12 Each Side

DB Bent Over Row *AHAP

5x12 Toes to Bar

Workout

21-18-15-12-9

Burpee Box Jump 24/20"

Russian Twist w/DB 25/15

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CrossFit Box Jump

Strength

3x4 Front Squat

@ 60%

4x5 Strict Toes to Bar

Workout

21-15-9-3

Wallball 20/14

Power Snatch 115/75

Box Jump 24/20"

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CrossFit Handstand Practice

Strength

5x3 Deadlift *AHAP

4x2 Minutes Handstand

Walk/Handstand Practice

Workout

7 Rd/Time

14 DB Deadlift 50/35

14 Alt. DB Shoulder Press 50/35

14 Mountain Climber

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CrossFit Valentines Day WOD

Strength

6x2/4 Front/ Back Squat

@ 94% of Monday

5x10 MB GHD Sit Up

Workout

5 Rd

10 Hang Power Clean 155/105

3 Burpee Bar Muscle Up (5 Burpee Pull Up)

1 Wallclimb

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CrossFit Burpee

Strength

5x3 Snatch Balance

*Work form then add weight

4x8 Back Extension

Workout

21-18-15-12-9-6-3

cal Row/Bike

KB Swing 24/20

Burpee

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CrossFit Ring Dip

Strength

6x2/4 Front/Back

Squat @ 100%

5x15 In & Out

+ 15 Russian Twist

Workout

10 Min Alternating EMOM

a. 10-15 Burpee

b. 8-12 Ring Dip

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CrossFit Row

Strength

5x5 Hang Power Snatch

*AHAP

4x16 Front Rack

DB Walking Lunge

Workout

For Time:

1600m Row

100 Sit Up

800m Row

50 Push Up

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CrossFit KB Swing

Strength

6x2/4 Front/Back

Squat @ 94% of Monday

4x1 Minute Plank Hold

Workout

12 Minute AMRAP

20 Double Under

15 KB Swing 24/20

10 Push Press 115/75

5 Chest to Bar Pull Up

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CrossFit Power Clean

Strength

5x3 Power Clean

+ 3 Hang Power Clean

+ 2 Split Jerk

4x20 GHD Sit Up

Workout

2 Rd

20 Box Jump 24/20

5 Power Clean 155/105

25 Wallball 20/14

5 Power Clean 155/105

20 Box Jump 24/20

5 Power Clean 155/105

25 Wallball 20/14

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CrossFit DB Snatch

Strength

6x2/4 Front/Back

Squat @ 95%

5x5 Strict Toes to Bar

Workout

18.0

21-15-9

DB Snatch 50/35

Over the DB Burpee

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CrossFit Floor Sweeper

Strength

3x4 Front Squat

@ 60%

4x3 Weighted Ring Dip

or As Strict as possible

Workout

3 Rd/Time

50 Air Squat

25 Floor Sweeper 95/65

10 Ring Push Up

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CrossFit DB Man maker

Skill

5x5 HSPU

+ 1 Min HS Walk Practice

4x15 Seconds L-Sit Hold

Workout

"Samson"

18 Min AMRAP

3 DB Man Maker 40/25

6 DB Snatch

9 Burpee

12 DB Clean & Jerk

15 cal Row/Bike

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CrossFit Ab Mat Sit Up

Strength

 5x3/6 Front/Back

Squat @ 90% of Monday

Work Muscle Up & Pull Up Skills

Workout

For time:

50 Sit Up

50 Double Under

40 Sit Up

40 Walking Lunge

30 Sit Up

30 Burpee

20 Sit Up

20 Wallball 20/14

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CrossFit DB Step Up

Strength

5x3 Push Jerk

*Work up to AHAP

4x15 MB GHD Sit Up

Workout

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

Chest to Bar Pull Up

DB Step Up 24/20" 40/25#

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CrossFit Arnold Front Squat

Strength

5x3/6 Front/Back

Squat @ 90%

4x15 Side Plank Raise

+ 15 Side Crunch Each Side

Workout

5 Rd/Time

15 Air Squat

10 Burpee

15 Push Up

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CrossFit Single Arm Overhead Squat

Strength

3x4 Front Squat

@ 60%

5x3 OHS

*Light, working form and mobility

Workout

20 Min AMRAP

10 Box Jump 24/20

15 Single Arm DB OHS 40/25

20 GHD Sit Up

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CrossFit Row Conditioning

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

Workout

10 Minute AMRAP

10 KB Snatch 20/12kg

10 OHWL 45/35

1 Rope Climb

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CrossFit Handstand Push Up

Strength

5x3/7 Front/Back

Squat @ 94% of Monday

4x15 MB GHD Sit Up

Workout

12-9-6

Power Clean 135/95

HSPU

-100 Mountain Climber-

6-9-12

Power Clean 135/95

HSPU

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Testimonials

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...
Scott Ward
2014-01-21, 20:19
Great coaching and friendly people!
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.
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...

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