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Posted by on in WOD

CrossFit Burpee

Skill

6x2 Squat Snatch

+ 2 Snatch Balance

5x1 Minute Handstand/HS Walk Practice

Workout

Buy in: 25 Burpee

3 Rd

10 Hang Power Snatch 95/65

15 Push Up

20 Double Under

Buy out: 25 Burpee

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CrossFit Plank

Strength

5x2 Strict Shoulder Press

+ 2 Push Press

+ 2 Push Jerk

4x25 Second L-Sit Hold

Workout

3 Rd/Time

21 Wallball 20/14

400m Run

Core

Alt Tabata: Push Up & Plank Hold

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CrossFit Front Squat

Conditioning

8x400m Run

*30 Second Rest

Workout

10 Min Alt EMOM

Even: 5 Front Squat 135/95

Odd: 25 Double Under

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CrossFit Dumbbell Man Maker

Strength

12 Minute Alternating EMOM

Even: 5 Deadlift *AHAP

Odd: 45 Second Plank Hold

Workout

 For Time:

10 DB Man Maker 35/25

1 Burpee

9&2, 8&3, 7&4...1&10

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CrossFit Overhead Squat Brooke Ence

Skill/Strength

5x3 OHS *Work Up

4x25 MB Sit Up

Workout

"Nancy"

5 Rd/Time

400m Run

15 OHS 95/65

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CrossFit Classic Clean and Jerk

Strength

20 Min to

Find 1 RM Clean & Jerk

Workout

For Time:

54 Deadlift 115/80

54 Double Under

54 Power Clean 115/80

54 Burpee

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CrossFit Hang Power Snatch

Strength

5x3 Squat Snatch

*Work form then add weight

4x20 GHD Sit Up

Workout

3 Rd/Time

25 Hang Power Snatch 75/55

50 Double Under

400m Run

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CrossFit Camille Back Squat

Strength

20 Min to

Find 1 RM Front Squat

4x20 Second L-Sit Hold

Workout

For Time:

21 Back Squat 135/95

400m Run

21 Front Squat 135/95

400m Run

21 Deadlift 135/95

400m Run

21 Shoulder to Overhead 135/95

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CrossFit Ring Row

Skill

15 Min Handstand/HS Walk Practice

4x1 Minute Plank Hold

Workout

For Time:

25 Ring Row

100 Double Under

*Every miss 5 Burpee

75 KB Swing 24/16

*Every set down 1 Wallclimb

25 Hang Power Clean 95/65

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CrossFit Med Ball Clean

Strength

15 Min to

Find 1 RM Strict

Shoulder Press

4x25 Ab Mat Sit Up

Workout

3 Rd/Time

50 Med Ball Clean 20/14

800m Run

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CrossFit Hard

Skill

10 Minute EMOM

Even: 4 OHS

+ 3 Snatch Balance

+ 2 Hang Squat Snatch

Odd: 15 MB GHD Sit Up

Workout

For Time:

50 SDLHP 95/65

45 Air Squat

40 Pull Up

35 Box Jump 24/20

30 Toes to Bar

25 Push Up

20 Sit Up

15 Burpee

10 HSPU

5 OHS 95/65

 

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CrossFit Double Under Jump Rope

Strength

7x3 Push Press

*Work up to AHAP

4x1 Min Plank Hold

Workout

For Time:

100 Touch & Go Ground to OH 75/55

*Every Rest 10 Sit Up

100 Double Under

*Every Miss 10 Sit Up

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CrossFit Wallball

Strength

5x5 Back Squat @ 75%

5x30 Second L-Sit Hold

Workout

5 Rd/Time

20 Wallball 20/14

10 Power Clean 145/105

 

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CrossFit Kettle Bell Swings

Conditioning

10x200m Run

*20 Seconds Between

20 Min Cap

Workout

"Helen"

3 Rd/Time

400m Run

21 KB Swing 24/16

12 Pull Up

 

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CrossFit Inch Worm Dead Lift Workout

Skill

10 Min EMOM

Even: 5 Strict HSPU

or Practice

Odd: 5 Strict Ring Dip

Workout

21-15-9

Deadlift 245/165

Burpee Box Jump 24/20

Inch Worm

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CrossFit Ring Row Feet on Box

Conditioning

4x800m Run

+ 10 Strict Ring Row

Workout

For Time:

20 KB Swing 24/20

16 Thruster 135/95

15 KB Swing 24/20

12 Thruster 135/95

10 KB Swing 24/20

8 Thruster 135/95

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CrossFit Snatch and Burpee

Workout

For time:

2 Rd

10 Snatch 175/125

12 Burpee

2 Rd

10 Snatch 115/75

12 Burpee

Core

4 Rd

1 Minute Plank Hold

7 Strict Toes to Bar

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CrossFit Pistol

Skill

15 Minutes

Kipping/Handstand

Walk Practice

Workout

For Time:

9 Muscle Up

50' Handstand Walk

36 Pistol

50' Handstand Walk

9 Muscle Up

50' Handstand Walk

45 Pistol

50' Handstand Walk

9 Muscle Up

50' Handstand Walk

54 Pistol

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CrossFit Bench Press

Workout

"Linda"

For time:

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

Deadlift 295/220

Bench Press 195/135

Squat Clean 145/105

Core

3 Rd

25 Sit Up

10 DB Side Crunch

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CrossFit Barbbell Overhead Walking Lunge

Strength

5x12 Barbell OHWL

4x1:30 Minute

Handstand/HS Walk Practice

Workout

For Time:

21 DB Thruster 50/35

400m Run

18 DB Thruster 50/35

400m Run

15 DB Thruster 50/35

400m Run

 

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Testimonials

Jenna M.
2013-11-24, 18:12
CrossFit is the best natural high you will ever experience, not to mention it will transform your body.
Alicia Dominy
2014-01-09, 21:28
I'm really loving this gym! The trainers are great and really go above a beyond to make your experience the best it can be!
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...
Debra Ytzen
2014-06-29, 23:24
I appreciate the extra time they spend with their beginners. It really helps with the barriers of fear and/or anxiety that come along with being new at something. This is exercise ...

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