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Posted by on in WOD

CrossFit Sled Push

Strength

15 Minute to Build

to Heaviest Possible Complex

1 OHS + 1 Snatch Balance

3xME Crunches

Workout

6 Rd/Time

50m Sled Push 45/35

5 Burpee Box Jump 24/20

5 Push Press 135/95

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CrossFit Partner AMRAP

Strength

10 Min Alternating EMOM

a. ME Strict or Weighted

Pull Up

b. 100m MB Run

Workout

20 Min Partner AMRAP

*Partner does one full round @ a time

5 cal Row

7 Pull Up

9 KB Swing 24/20

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CrossFit handstand Fun

Skill

5xME HSPU

+ 1 Minute Handstand Walk Practice

4x15 Second L-Sit Hold

Workout

15 Min AMRAP

6 Toes to bar

9 DB Clean & Jerk 50/35

12 Reverse DB Lunge 50/35

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CrossFit Row

Strength

5x3 Squat Snatch

*Work Up

5x2 Snatch Grip Deadlift

*Pause at knee

3x1 Minute Plank Hold

Workout

12 Minute EMOM

a. ME cal Row in 40 Seconds

b. ME Burpee

c. ME Ab Mat Sit Up

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CrossFit Med Ball Carry

Strength

6x6 Back Squat

5x10 GHD MB Sit Up

Workout

For Time:

50/35 cal Bike/Row

100 Double Under

800m MB Run

100 Double Under

50/35 cal Bike/Row

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CrossFit Front Rack Walking Lunge

Strength

5x16 Front Rack

Walking Lunge *AHAP

4x20 MB GHD Sit Up

Conditioning

Rx Athletes: 4x800m Run

*30 Seconds Between

Md Athletes: 4x600m Run

*30 Seconds Between

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CrossFit Clean

Strength

9 Minute EMOM

1 Hang Squat Clean

+ 1 Squat Clean

+1 Split Jerk

-1 Minute Rest-

3 Minute EMOM

1 Squat Clean + 1 Split Jerk

Workout

3 Rd/Time

15 Hang Power Clean 115/75

20 Wallball 20/14

25 cal Row/Bike

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CrossFit Deadlift Fun

Strength

5x5 Front Squat

*AHAP

4x ME Strict Pull Up

+ ME L-Hang

Workout

3 Rd/Time

500m Row

12 Deadlift 225/155

21 Pull Up

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CrossFit Power Snatch

Strength

5x10,8,6,4 & 2

Power Snatch

*Add weight each set

4x1 Minute Plank Hold

Workout

4 Rd 3 Minute Each

15/10 cal Bike/Row

15 Bar Facing Burpee

ME Push Press 135/95

in time remaining

-1 Minute Rest Between Rounds-

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CrossFit Hang Squat Clean

Skill/Conditioning

10 Minute Alternating EMOM

a. ME Strict HSPU

b. ME cal Row 40 Seconds

Workout

5 Rd/Time

200m Run

30 Double Under

9 Hang Squat Clean 115/75

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CrossFit DB Squat Clean Thruster

Strength

6x2 Squat Snatch

*Working Up

5x7 Back Squat

Workout

21-15-9

DB Cluster 50/35

Pull Up

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CrossFit Rope Climb

Strength

6x1 Legless Rope Climb

+ 1 Regular Rope Climb

5x5 Deadlift *AHAP

Workout

15 Min AMRAP

18 cal Row

15 Wallball 20/14

12 Reverse DB Lunge

9 Toes to Bar

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CrossFit Clean & Jerk

Strength

12 Minute Alternating EMOM

a. 15 MB GHD Sit Up

b. 2 Squat Clean + 1 Split Jerk

Workout

For Time:

21 Bar Facing Burpee

21 Power Clean 135/95

21 Bar Facing Burpee

21 Second L-Sit Hold

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CrossFit Running WOD

Strength

10 Minute Alternating EMOM

a. 3 Front Squat

*Pause @ Bottom

b. 45 Second Plank

Workout

For Time:

800m Run

50 OHS 45/35

800m Run

50 Thruster 45/35

800m Run

50 Front Squat 45/35

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b2ap3_thumbnail_Wallballs_20171002-121605_1.jpg

Conditioning

6x200m Run

*15 Seconds Between

Workout

8 Min AMRAP

10 Toes to Bar

30 Double Under

-2 Minute Rest-

8 Min AMRAP

Wallball 20/14

*15 Ab Mat Sit Up Every Break

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CrossFit Ring Muscle Up Progression

Skill

10 Min Alternating EMOM

a. 5 Ring Muscle Up

or MU Progressions

b. 50 Crunches

Workout

20 Min AMRAP

7 Hang Power Clean 135/95

7 Burpee

200m Run

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CrossFit Overhead Squat

Strength

7x1 OHS *3 Second Pause @ Bottom

+ 1 OHS

6x12 DB Walking Lunge

Workout

15 Min AMRAP

55 Power Snatch 75/55

55 Pull Up

55 cal Row

55 HSPU

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CrossFit Thruster Fun

Strength

15 Minutes to Find

1 RM Snatch

10 Minutes to Find

1 RM Clean & Jerk

Workout

5 Rd/Time

20 cal Row/Bike (200m Run)

10 Thruster 95/75

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CrossFit toes to bar

Strength

3x2 Power Snatch

3x2 Snatch Pull

5x5 Back Squat

Workout

8 Min AMRAP

10 Toes to Bar

10 Burpee

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CrossFit Double Under Jump Rope

Strength

10 Minute

Alternating EMOM

a. 6-8 Strict or Deficit HSPU

b. 15 MB GHD Sit Up

Workout

For Time:

80 Double Under

80 Air Squat

800m Run

400m MB Run

40 KB Swing 24/16

40 cal Row/Bike or 600m Run

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Testimonials

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

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