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Posted by on in WOD

CrossFit Ring Dip

Strength

5x4/8 Front/Back

Squat @ 70%

4x20 Side Plank Raise Each Side

Workout

For time:

100 Double Under

75 Sit Up

50 Push Up

25 Ring Dip

50 Wallball

75 KB Swing

100 Air Squat

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CrossFit Snatch and Run Y'all

Strength

5x3 Hang Power Snatch

+ 2 Snatch Balance

4x1 Minute Plank Hold

Workout

21-15-9

Power Snatch 95/65

Pull Up

500m Row/400m Run

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CrossFit Dumbbell Thruster

Strength

12 Min Alternating EMOM

a. 1 Strict Shoulder Press

+ 2 Push Press

+3 Split Jerk

b. 10 Hallow Rock

+ 5 V-Up

Workout

30-20-10

DB Thruster 35/25

Toes to Bar

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CrossFit Dumbbell Strict Shoulder Press

Strength

5x3 Strict DB Shoulder Press

*As Heavy As Possible

4x15 Side Plank Raise

+ 15 Side Crunch *Each Side

Workout

5 Rd/Time

5 Squat Clean 155/105

10 Box Jump 24/20"

50 Double Under

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CrossFit Running Conditioning

Conditioning

Run 12 Minutes

Rest 3 Minutes

Run 9 Minutes

Rest 2 Minutes

Run 6 Minutes

Rest 1 Minute

Run 3 Minutes

Workout

10 Min AMRAP

10 SDLHP 95/65

10 KB Swing 24/16

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CrossFit Back Squat

Strength

5x3 Power Snatch

+ 2 Snatch Balance

+1 Squat Snatch

4x1 Minute Plank Hold

Workout

2 Rd/Time

50 Sit Up

40 OHWL 45/35

30 Back Squat 135/95

20 HSPU

10 Front Squat 135/95

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CrossFit Deadlift

Strength

5x8 Bench Press

4x3 Strict or Weighted Ring Dip

3x8 Back Extension

Workout

21-15-9

Deadlift 245/165

Box Jump 24/20

Pull Up

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CrossFit Clean & Jerk

Core

10 Minute Alternating EMOM

a. Handstand Work

b. 15 MB GHD Sit Up

Workout

21-15-9

Clean & Jerk 115/75

Burpee

15-10-5

9-6-3

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CrossFit Ring Dip

Strength

5x3 Strict Ring Dip

4x6 Alternating DB

Shoulder Press

Workout

"Assault Reduction"

30 cal Row/400m Run

24 Lunge

18 Push Up

12 Front Squat 185/125

-25,20,15,10

-20, 16,12,8

-15,12,9,6

-10,8,6,4

*15 Min Cap

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CrossFit Power Clean

Conditioning

4x800m Run

or 1000m Row

*Rest as needed between

Workout

For Time:

25 Box Jump 24/20

25 Pull Up

25 KB Swing 24/16

25 Air Squat

25 Sit Up

25 Power Clean 135/95

25 Wallball 20/14

25 Sit Up

25 Power Clean 135/95

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CrossFit Bench Press

Strength

5x6 Bench Press

5x1 Minute Handstand/HS Walk Practice

Workout

For Time:

50 Back Squat 135/95

50 Deadlift 135/95

50 Over the Bar Burpee

50 Double Under

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CrossFit Fran for a good time

Strength

15-12-9-6-3

DB Clean & Jerk

*AHAP

V-Up

Workout

"Fran"

For Time:

21-15-9

Thruster 95/65

Pull Up

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CrossFit Pistol

Strength

5x5 Hang Squat Snatch

4x15 MB GHD Sit Up

Workout

30 Minute

Alternating EMOM

a. 5 Bench Dip + 5 Burpee

b. 10 Ring Row

c. 20 Pistol

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CrossFit Conditioning

Conditioning

Run Row

200 250m

400 500m

800 1000m

400 500m

200 250m

*Rest 20 Seconds between

Workout

20 Min AMRAP

20 V-Up

20 Air Squat

20 Double Under (50 Singles)

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Core

50-40-30-20-10

Mountain Climber

Sit Up

Workout

"Jackie"

For time:

1000m Row

50 Thruster 45/35

30 Pull Up

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CrossFit GHD Sit Up

Skill

5x5 Ring Dip

4x20 MB GHD Sit Up

Workout

For time:

1000m Row/800m Run

90 Double Under

80 Air Squat

70 Push Up

60 Walking Lunge

50 Pull Up

40 KB Swing 20/16

30 Wallball

20 Sit Up

10 Squat Jump

25 Minute Cap

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CrossFit Floor Sweeper

Strength

5x6 Back Squat

4x15 Floor Sweeper

500m Row Sprint

Workout

2 Rd

50 OHS 45/35

25 Burpee

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CrossFit Back Squat

Strength

6x3 Power Snatch

+ 2 Squat Snatch

+1 Overhead Squat

5x10 BB AB Rollout

Workout

10 Rd/Time

5 Back Squat 135/95

5 Burpee

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CrossFit Double Under

Strength

6x3 Push Jerk

+ 2 Split Jerk

+ 1 Push Press

5x3 Ring Muscle Up

or 5 Banded Progression

Workout

20 Min AMRAP

100 Double Under

20 Russian Twist

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CrossFit Kettle Bell Swing

Strength

6x4 Front Squat

4x90 Seconds Handstand/HS Walk Practice

Workout

For Time:

125 KB Swing 24/20kg

*EMOM 2 Burpee Box Jump 24/20"

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Testimonials

Mike Foster
2013-11-24, 18:13
I’d like to thank CrossFit 868 for everything you have done for my wife. I can see her confidence and self-esteem grow every week. She’s proud of her new body and so am I. Ever...
Sara Sullivan
2013-11-24, 18:11
Love CrossFit 868. I can't say enough good things about them and what they do. I am totally hooked. My kids love the kids class as well! I have never truly wanted to go workout bef...
Jen Wagner
2014-02-24, 07:29
Amazing place, amazing people, amazing coaches, amazing results.
Amanda McCulloch
2014-05-29, 21:25
Wonderful place! Great work outs for all and great people to enjoy classes with ; )

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