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Posted by on in WOD

CrossFit Push Up

Strength

Find 1 RM

Back Squat

4x12 MB GHD Sit Up

Workout

2 Rd/Time

60 Air Squat

40 Jumping Jack

20 HR Push Up

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CrossFit Jumping Chest to bar

Strength

6x1 C & J

*Work up to AHAP

4x15 Side Plank Raise

+ 15 Side Crunch Each Side

Workout

4 Rd/20 Min Time Cap

400m Row

30 Push Press 65/45

20 Jumping Chest to Bar Pull Up

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CrossFit Front Squat

Strength

Find 1 RM

Front Squat

3x1 Min Plank

Workout

For Time:

100 Thruster 45/35

*EMOM 10 Double Under

(20 Single Jump Rope)

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CrossFit Wallball

Strength

10 Minute EMOM

1 Strict Press

+ 2 Push Press

+ 3 Push Jerk

+ 4 HSPU

+ 5 HR Push Up

Workout

5 Rd/Time

50 Double Under

20 Wallball 20/14

10 Burpee

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CrossFit WOD Workout of the Day

Strength

5x Big Clean Complex

*Working Up

4x12 Front Rack Walking Lunge

Workout

12 Min AMRAP

9 Ring Dip

9 V-Up

9 Squat Jump

9 DB Russian Twist 25/20

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CrossFit DB Squat Snatch

Strength

5x10 One DB Push Press

*Work Up

4x4 DB Squat Snatch

Workout

15-12-9

Burpee Pull Up

Front Squat 155/115

Core

3 Rd

15 Side Plank Raise

15 Side Crunch Each Side

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CrossFit Pistol Squat

Strength

6x2 Squat Snatch

+ 2 Snatch Hi Pull

4x2 Min Hanstand Walk Practice

Workout

20 Min AMRAP

5 HSPU

10 Pistol

15 Pull Up

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CrossFit Burpees

Strength

15 Min Alternating EMOM

a. 5 Back Squat @ 80%

b. 12 MB GHD Sit Up

c. 15 KB Swing 24/20

Workout

3 Rd/Time

5 Deadlift 275/185

10 Burpee

15 Box Jump 24/20"

20 Double Under

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CrossFit OHWL plate

Strength

5x3 Hang Power Clean

+ 2 Squat Clean

4x2 Turkish Get Up

Workout

For Time:

5 Wallclimb

25 Pull Up

50 OHWL 45/35

4/20/40

3/15/30

2/10/20

1/5/10

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CrossFit Bulgarian Split Squat

Strength

5x12 Bulgarian Split Squat

(6 Each Side)

4x2 Power Snatch

+ 2 Squat Snatch

Workout

For Time:

30 OHS 115/80

15 Ring Dip

20 OHS

10 Ring Dip

10 OHS

5 Ring Dip

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CrossFit Handstand Fun

Strength

5x5 Deadlift

*Work up to AHAP

4x5 Strict Toes to Bar

Workout

Tabata:

Back Squat 95/65

-1 Min Rest

L-Sit

-1 Min Rest

Ring Row

-1 Min Rest

Handstand Hold

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CrossFit Fran Thruster Pull Up

Conditioning

2x800m Run/Row

2x400m Run/Row

2x200m Run/Row

*20 Seconds Between Each

Workout

"Fran"

21-15-9

Thruster 95/65

Pull Up

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CrossFit Push Press

Strength

5x2 Behind the Neck Jerk

+ 2 OHS

4x1 Min Plank Hold

Workout

15 Min AMRAP

10 Push Press 135/95

15 GHD Sit Up

200m Row/Run

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CrossFit Kettlebell Swing

Strength

5x3 Deadlift

4x10 Renegade Row

(5 Each Side-AHAP)

Workout

For Time:

500 Double Under (1000 Single)

100 Sit Up

100 KB Swing 16/12kg

50 OHS 95/65

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CrossFit Split Jerk

Strength

5x3 Split Jerk

*Work Up

4x15 Second L-Sit

Workout

5 Rd/Time

15 Wallball 20/14

50 Mountain Climber

1 Rope Climb

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CrossFit Turkish Get Up

Strength

4x2 Turkish Get Up

4x6-8 Ring Dip

Workout

18 Min EMOM

Alternating

a. 5 Strict HSPU

+ 10 Hallow Rock

b. 10 Pistol

(20 Air Squat)

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CrossFit Squat

Strength

5x3/7 Front/Back

Squat @ 80%

4x2 Minute Handstand Walk Practice

Workout

25-20-15-10-5

cal Row

Shoulder to Overhead 95/75

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CrossFit Double Under

Strength

5x3 Squat Snatch

+ 2 Snatch Balance

4x1 Min Plank Hold

Workout

For Time:

25 Pull Up

10 Deadlift 225/155

50 Push Up

10 DL

75 Sit Up

10 DL

100 Air Squat

10 DL

125 Double Under

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CrossFit Hang Power Clean

Conditioning

E2MOM 16 Minutes

a. 20 cal Row

b. 1:30 Min Jump Rope

Workout

For Time:

30 Hang Power Clean 115/75

15 MB GHD Sit Up

20 Hang Power Clean

10 MB GHD Sit Up

10 Hang Power Clean

5 MB GHD Sit Up

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CrossFit Burpee

Strength

"Prison Arm Day"

5 Rd *AHAP

10 DB Bench

ME Strict Pull Up

10 Barbell Curl

10 Barbell Skull Crusher

10 DB Hammer Curl

ME Strict Dip

Workout

10 Min AMRAP

10 Wallball 20/14

10 Burpee

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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...
Mitchell Fanning
2014-12-27, 13:26
Everything about CrossFit 868 is fantastic! Superb coaches, friendly members, and an all around fun atmosphere! The coaches push you to be your best, encouraging and coaching you t...
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...
Heather Deininger
2013-11-24, 18:11
Joining CrossFit 868 is life changing and you gain a second family.... I can honestly say I've never felt better and I've made the greatest of friends at this gym. Anyone can do it...

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