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Posted by on in WOD

CrossFit Box Jump

Strength

5x3 Strict or Weighted

Pull Up

4x20 GHD MB Sit Up

Workout

10 Min EMOM

2 Squat Clean 155/115

2 Box Jump 30/24

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CrossFit Air Squat

Strength

5x5 Deadlift

*Working up to AHAP

4x1 Minute Plank

Workout

For Time:

100 Air Squat

50 Sit Up

40 Push Up

30 cal Row/Bike

20 Pull Up

10 Burpee

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CrossFit Handstand Walk

Strength

12 Minute

Alternating EMOM

a. 5 Hang Squat Clean

+ 3 Hang Squat Snatch\

b. 3 Ring Muscle Up or

4 Banded Progression MU

Workout

3 Rd

30 GHD Sit Up

20 Power Snatch 95/65

100' Handstand Walk

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CrossFit Front Rack Lunge

Strength

5x18 Front Rack

Walking Lunge 95/65

4x3 Rope Climb

Workout

18 Min AMRAP

15 Air Squat to MB

15 Burpee

15 Push Up

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CrossFit Rowing Condtioning

Conditioning

25 Minute Clock

5 Rd Row or Bike

45 Seconds On-15 Seconds Off

40 Seconds On-20 Seconds Off

35 Seconds On-25 Seconds Off

30 Seconds On-30 Seconds Off

25 Seconds On-35 Seconds Off

Workout

For Time:

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

OHS 115/75

HSPU

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CrossFit Back Squat

Strength

Find 1 RM Strict Shoulder Press

4x8 Toes to Bar

Workout

5 Rd

10 Back Squat 155/115

20 Box Step Up 24/20"

30 Double Under

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CrossFit Deadlift

Strength

5x10 Front Squat

*Work up to AHAP for 10

4x25 GHD Sit Up

Workout

For Time:

18-15-12-9-6-3

Deadlift @ 65%

Ring Row

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CrossFit Push Press

Strength

5x5 Push Press

*Work up to AHAP

4x8 Barbell AB Rollouts

Workout

For Time:

200 Single Jump Rope

100 Sit Up

50 Pull Up

25 Thruster 45/35

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CrossFit Back Extension

Strength

5x2 Power Snatch

+ 2 Hang Squat Snatch *AHAP

4x8 Weighted Back Extension

Workout

15 Minute AMRAP

10 Hang Power Snatch 95/65

20 Box Jump

30 Mountain Climber

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CrossFit Overhead Squat

Strength

Find 1 RM Back Squat

4x20 GHD Sit Up

Workout

5 Rd/Time

3 OHS 95/65

6 HSPU

9 HR Push Up

12 Ring Dip

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CrossFit Rope Climb

Strength

5-4-3-2-1

Rope Climb

Clean & Jerk

M: 135/145/155/165/175

W: 95/105/115/125/135

Workout

3 Rd

5 Back Squat 135/95

30 Wallball 20/14

-Then-

3 Rd

5 Deadlift 185/135

20 Over the Bar Burpee

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CrossFit Sumo Deadlift High Pull

Strength

Find 1 RM Front Squat

4x1 Minute Plank Hold

Workout

For Time:

100 SDLHP 95/65

150 Bench Dip

200 Double Under

*Partner Split

*One Partner Working at a Time

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CrossFit Wallclimb

Strength

5x3 Strict Shoulder Press

4x1 Minute Plank Hold

Workout

5 Rd/Time

15 cal Row/Bike

5 Body Weight Deadlift

5 Handstand Push Up

1 Wallclimb

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CrossFit Overhead Walking Lunge with a Dumbbell

Strength

5x6-8 Bench Press

5x6-8 Ring Dip

Workout

12 Min AMRAP

20 GHD Sit Up

10 DB OHWL Right Arm

10 DB OHWL Left Arm

60/40#

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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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Testimonials

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.
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...
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.
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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