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Posted by on in WOD

CrossFit Conditioning Running

Conditioning

10x200m Run

*15 Seconds Between

Workout

21-15-9

DB Hang Squat Clean 50/35

HSPU

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CrossFit Power Snatch

Strength

12 Min Alternating EMOM

a. 3 Hang Squat Snatch

b. 15 Side Plank Raise Each Side

Workout

For Time:

800m Run

60 Power Snatch 75/55

40 Over the Bar Burpee

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CrossFit Deadlift Max Day

Strength

20 Min To

Find 1 RM Deadlift

Workout

21-15-9

3/4 Body Weight Push Press

DB Snatch (Each Side)

Core

3 Rd

25 Deadbug

25 Leg Lifts

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CrossFit Burpee Box Jump

Strength

5x3 Hang Power Clean

+ 2 Power Clean

+ 1 Split Jerk

4x 90 Second Handstand Walk

Workout

12 Min EMOM

a. 12 DB Box Step Up 45/30

b. 50 Second Plank

c. 20 KB Swing 24/20

d. 8 Burpee Box Jump

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CrossFit Wallball

Strength

6x5 Front Squat

@ 75-80%

5x12 GHD MB Sit Up

Workout

16 Min EMOM

Odd: 20 Wallball 20/14

Even: 2 Rope Climb

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CrossFit Bench Press

Strength

10 Min Alternating EMOM

a. 6-8 Bench Press

b. 4-6 Ring Dip

Workout

"Pat Jr."

3 Rd

25 Pull Up

50' Front Rack Walking Lunge 95/65

25 Push Up

50' Front Rack Walking Lunge 95/65

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CrossFit Front Squat

Strength

9 Min EMOM

*Work up AHAP

1-3: 3 Split Jerk

4-6: 3 Hang Squat Clean

7-9: 3 Front Squat

Workout

3 Rd/Time

10 Power Clean 135/95

10 Front Squat 135/95

10 Jerk 135/95

50 Double Under

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CrossFit Fight Gone Bad

Skill

4x3 Wallclimb

+ 6 Ring Dip

4x1 Min Plank

Workout

"Fight Gone Bad"

3 Rd/ 1 Minute Each

Wallball 20/14

SDLHP 75/55

Box Jump 24/20"

Push Press 75/55

cal Row

Rest

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CrossFit Snatch Balance

Strength

10 Min EMOM

2 Power Snatch

+ 2 Behind Neck Push Press

+ 2 Snatch Balance

Workout

3 Rd

200m Run

12 Squat Snatch 95/65

21 Push Up

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CrossFit Burpee

Strength

5x5 Back Squat

4x20 GHD MB Sit Up

Workout

"Surfer On Acid"

3 Rd/Time

400m Run

21 Burpee

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CrossFit Burpee Box Jump

Strength

5x5 Front Squat

@ 70%

4x10 Banded Good Mornings

Workout

3 Rd/Time

400m Run

20 Burpee Box Jump

10 Power Clean 155/115

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CrossFit Muscle Up

Conditioning

18 Min EMOM

a. 10 Burpee

b. 10 Box Jump

c. 15 KB Swing

Workout

21-15-9

Muscle Up

OHS 95/65

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CrossFit Bear Crawl WOD

Strength

12 Min Alternating EMOM

a. 4-6 Deficit HSPU

b. 20 Ab Mat Sit Up

Workout

For Time:

100' Bear Crawl

10 Toes to Bar

10 Deadlift 225/155

100' Bear Crawl

12 Toes to Bar

12 Deadlift

100' Bear Crawl

14 Toes to Bar

14 Deadlift

100' Bear Crawl

16 Toes to Bar

16 Deadlift

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CrossFit Rope Climb

Strength

4x3 Snatch Pull

+ 2 Squat Snatch

4x1 Minute Plank

Workout

For Time:

100' Walking Lunge

100 Double Under

50 Wallball 20/14

3 Rope Climb

50 Wallball 20/14

100 Double Under

100' Walking Lunge

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CrossFit Ring Dips

Strength

12 Min Alternating EMOM

a. 6 Back Squat

b. 15 MB GHD Sit Up

Workout

21-15-9

DB Snatch 50/35

Ring Dip

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CrossFit Ring Dip

Strength

4x8 Front Squat

3x15 Side Plank Raise

+ 15 Side Crunch *Each Side

Workout

For Time:

50 cal Row/800m Run

50 Ring Dip

50 Wallball 20/14

50 Deadlift 185/125

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CrossFit Plate Push

Strength

5x50' Plate Push

or 100m Sled Push

4x10 DB Step Up *Work Up

Workout

"Nancy"

5 Rd/Time

400m Run

15 OHS 95/65

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CrossFit I love Thrusters

Strength

5x3 Power Clean

+ 1 Jerk

4x15 MB GHD Sit Up

Workout

5 Rd

*30 Second Thruster 135/95

 30 Second Rest

*30 Second Strict Pull Up

 30 Second Rest

*30 Second Burpee

 30 Second Rest

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CrossFit Burpee Box Jump

Strength

6x5 Back Squat

*AHAP

5x45 Second Plank

Workout

12 Min AMRAP

200m Run

4 Strict HSPU

6 Burpee Box Jump 24/20"

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CrossFit Jump Rope

Strength

12 Min Alternating EMOM

a. 3 Power Snatch

+ 2 Squat Snatch

b. 6 Toes to Bar

Workout

For Time:

150 Jump Rope

20 Pull Up

10 Squat Clean 115/85

150 JR

15 Pull Up

15 Squat Clean

150 JR

10 Pull Up

20 Squat Clean

150 Jump Rope

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Testimonials

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...
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...
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2014-05-29, 21:25
Wonderful place! Great work outs for all and great people to enjoy classes with ; )
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...

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