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Posted by on in WOD

CrossFit Endurance Conditioning

Conditioning

Run 5k for time

Workout

10 Minute AMRAP

1 Push Up

1 Wallball

1 Ring Dip

1 Med Ball Clean

2222,3333,4444...

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CrossFit Box Step Up

Strength

7x3 Push Press

+ 1 Cluster

*Work Up to AHAP

Workout

For Time:

40 Double Under

40 Step Up 24/20"

40 Push Press 95/65

30 30 30, 20 20 20, 10 10 10

 

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CrossFit Over the Bar Burpee

Strength

5x6 Bench Press

4x4 Ring Dip

3x1 Minute Plank Hold

Workout

12 Minute Alternating EMOM

Even: 9 Deadlift 225/155

Odd: Over the Bar Burpee

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CrossFit Kettle Bell Sumo Deadlift High Pull

Skill

15 Minute

Handstand/Handstand

Walk practice

Workout

5 Rd/Time

5 Front Squat 155/115

10 Toes to Bar

15 Air Squat

20 KB SDLHP 24/20

 

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CrossFit Hang Power snatch

Run Form Talk

Barbell Warm Up

Workout

For Time:

800m Run

50 Hang Power Clean 75/55

800m Run

50 Hang Power Sntach 75/55

800m Run

50 OHS 75/55

Core

3 Rd

25 MB GHD Sit Up

15 DB Side Raises

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CrossFit Squat CLean

Conditioning

For Time:

50 Wallball

50' Handstand Walk

200m Run

100' Walking Lunge

400m Run

50' Handstand Walk

800m Run

50 Double Under

Workout

7 Min AMRAP

1 Squat Clean 155/115

2 Clean & Jerk 155/115

3 Over Bar Burpee

4 HSPU

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CrossFit Bear Complex

Strength

5x3 Muscle Up

or 5 Pull Up + 5 Ring Dip

4x16 BB Reverse Lunge

Workout

20 Minute AMRAP

7 Bear Complex

14 GHD Sit Up

21 Double Under

400m Run

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CrossFit Hard

Strength

10 Minute Alternating EMOM

Even: 9 Deadlift

Odd: 9 Toes to Bar

Workout

For Time:

25 OHS 95/65

10 KB Swing 24/16

25 Power Snatch 95/65

20 KB Swing 24/16

25 Push Press 95/65

30 KB Swing 24/16

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CrossFit Hero Otis

Conditioning

5x200m Run

+ 50 Double Under (125 Single)

Workout

"Otis"

15 Minute AMRAP

1 Back Squat 1 1/2 BW

1 Shoulder Press 3/4 BW

1 Deadlift 1 1/2 BW

222, 333, 444...

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CrossFit Burpee Pull Up

Skill

3x5 OHS

3x3 Snatch Balance

3x1 Hang Squat Snatch

Workout

10 Min EMOM

7-5 Burpee Pull Up

Core

3 Rd

1 Min Plank Hold

10 Hanging Sit Up

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CrossFit Burpee Box Jump

 

Conditioning

5x200m Run

+ 100m Walking Lunges

Workout

8 Minute EMOM

5 Back Squat 135/95

5 Burpee Box Jump

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CrossFit Power Clean

Strength

5x5 Deadlift

4x1 Minute Plank Hold

Workout

5 Rd/Time

5 Clean & Jerk 135/95

10 HSPU

20 Double Under

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CrossFit Conditioning

Strength

"Lynne"

5 Rd

Max Rep

Body Weight Bench Press

Unbroken Pull Up

Conditioning

20 Min AMRAP

10 Push Up

20 Sit Up

600m Run/800m Row

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CrossFit Run

Skill

5x2 Squat Snatch

+ 2 OHS

4x20 MB GHD Sit Up

Workout

3 Rd/Time

10 Toes to bar

12 SDLHP 95/65

14 Over the Bar Burpee

16 Push Press 95/65

400m Run

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CrossFit Everyone Loves Thrusters

Strength

7x3 Thruster

*Work up to AHAP

3x12 Floor Sweeper

Workout

For Time:

100 Double Under

50 Cluster 75/55

25 Box Jump 24/20"

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CrossFit Handstand Walk

Strength

5x3 Deadlift *AHAP

4x5 Ring Dip

3x25 Sit Up

Workout

15 Min AMRAP

50' Handstand Walk

100' Walking Lunge

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CrossFit Toes to Bar

Strength

5x3 Squat Snatch

*Working form then add

4x20 Side Plank Raise Each Side

Workout

For Time:

25 Front Squat 95/65

25 Burpee

25 Toes to Bar

25 Power Clean 95/65

25 Pull Up

25 Push Press 85/65

25 Double Under

25 Power Snatch 95/65

25 Air Squat

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CrossFit Brooke Ence Overhead Squat

Strength

5x6 Back Squat

*Working Up

4x15 V-Up

Workout

3-6-9-12-15-18-21

OHS 95/65

Push Up

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CrossFit Handstand Practice

Skill

10-15 Minutes

Handstand/Handstand

Walk Practice

Workout

35 Min AMRAP

400m Run

3 Rope Climb

400m Run

3 DB Man Maker 35/25

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CrossFit Deadlift Wallball WOD

Skill

15 Minutes to Work

Kipping, ButterFly, Ring Dip,

Muscle Ups or Strict Pull Up

4x1 Minute Plank Hold

Workout

3 Rd/Time

50 Wallball 20/14

10 Deadlift 225/155

 

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Testimonials

Jen Wagner
2014-02-24, 07:29
Amazing place, amazing people, amazing coaches, amazing results.
Phyllis Fry
2013-11-24, 18:10
I started the 12 week boot camp in February & have just kept going! Love the workouts, the trainers, my fellow boot campers and feeling healthier!
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...
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...

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