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Posted by on in WOD

CrossFit KB Goblet Squat

Strength

9 Min EMOM

3 Power Clean

+ 3 Front Squat

+ 3 Push Jerk

Workout

For Time:

1000m Row/800m Run

20 One Arm DB Snatch

40 Goblet Squat

800m Row/600m Run

16 One Arm DB Snatch

36 Goblet Squat

600m Row/400m Run

12 One Arm DB Snatch

30 Goblet Squat

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CrossFit Kettle Bell WOD

Strength

20 Min to

Work Up to

1 RM Squat Snatch

Workout 

12 Min Alternating EMOM

a. 20 KB Swing 24/20

b. 20 Lunge Jump

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CrossFit Fun

Strength

15 Minutes

to Find 1 RM

Clean & Jerk

Workout

20 Min EMOM

Even: 10 cal Row/Bike/150m Run

Odd: 10 HSPU

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CrossFit Back Squat

Strength

5x7/13 Front/Back

Squat @ 65%

4x25 Ab Mat Sit Up

Workout

4 Min AMRAP

18 OHS 75/55

18 Bar Facing Burpee

Max cal Row

-Rest 1 Minute-

4 Min AMRAP

15 OHS 95/65

15 Bar Facing Burpee

Max cal Row

-Rest 1 Minute-

4 Min AMRAP

12 OHS 115/75

12 Bar Facing Burpee

Max cal Row

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CrossFit Push Press

Strength

10 Min Alternating EMOM

a. 50' Bear Crawl

b. 15 Med Ball Clean

Workout

7 Rd/Time

21 Push Press 75/55

100m Sprint

9 Back Extension

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CrossFit Legless Rope Climb

Skill

10 Min Alternating EMOM

a. 8 HSPU

b. 1 Legless Rope Climb

Workout

30-20-10

Deadlift 185/135

Med Ball Clean

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CrossFit Handstand Push Up

Strength

5x5 Back Squat

4x10 Banded Good Morning

Workout

For Time:

400m Run

26 HSPU

400m Run

26 Kb Swing 24/16

400m Run

26 Wallball 20/14

400m Run

26 GHD Sit Up

400m Run

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CrossFit Push Up

Strength

6x2 Squat Clean

+ 1 Jerk

4x1 Min Plank

Workout

12 Min Alternating EMOM

a. 10 cal Row/Bike

b. 15 Thruster 65/45

c. 7 Chest to Bar Pull Up

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CrossFit DB Thruster

Conditioning

6x200m Run

*15 Second Rest Between

Workout

30-20-10

DB Thruster 50/35

Toes to Bar

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CrossFit Bench Press

Strength

14 Min Alternating EMOM

a. 3 Squat Snatch *Work Up

b. 10 Med Ball GHD Sit Up

Workout

5 Rd/Time

200m Run

10 Bench Press 135/95

5 Box Jump 30/24"

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CrossFit GHD Sit Up

Strength

5x8 Bench Press

4x15 Side Plank Raise Ea Side

Workout

27-21-15-9-3

Power Snatch 75/55

Wallball 20/14

GHD Sit Up

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CrossFit Conditioning

Skill

10 Min Practice

Rope Climb

   &

Double Under

Conditioning

7 Min Run/Row/Bike

30 Second Rest

6 Min Run/Row/Bike

30 Second Rest

5 Min Run/Row/Bike

30 Second Rest

4 Min Run/Row/Bike

15 Second Rest

3 Min Run/Row/Bike

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CrossFit Making People Better

Strength

12 Min Alternating EMOM

a. 2 Squat Clean

+ 1 Jerk *Work Up to 75%

b. Handstand Walk Practice

Workout

3 Rd/Time

10 Deadlift 155/105

10 Burpee BJ 24/20

10 Hang Power Clean 155/105

10 HSPU

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CrossFit Toes to Bar

Strength

10 Min Alt EMOM

a. 15 KB Swing 24/20

b. 10 Thruster 95/65

Workout

10 Min EMOM

7 Toes to Bar

7 Burpee

Core

4x1 Min Plank

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CrossFit Front Squat

Strength

7 Min EMOM

1 Squat Snatch

+ 2 Power Snatch

+ 3 OHS

Workout

For Time:

400m Run

40 DB Lunges 50/35

400m Run

30 Pull Up

400m Run

20 Front Squat 155/105

400m Run

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CrossFit No One Likes Thrusters

Conditioning

6x1:30 Min Run

15 Second Rest

Workout

10 Min EMOM

5 Burpee

+

5 Thruster 115/80

Core

4 Rd

1 Min Plank

15 Side Crunch

15 Side Plank Raise

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CrossFIt Camille Split Jerk

Strength

10 Min Alternating EMOM

a. 2 Power Clean

+ 2 Front Squat

b. 3 Split Jerk

Workout

14 Min AMRAP

10 Burpee Box Jump 24/20

14 DB Front Rack Walking Lunge 50/35

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CrossFit Fun

Strength

5x3-6 Strict HSPU

4x25 Ab Mat Sit Up

Workout

3x50 DU

   20 Wallball 20/14

   25 cal Row/400m Run

2x50 DU

   20 Wallball 20/14

   20 cal Row/300m Run

1x50 DU

   20 Wallball 20/14

   15 cal Row/200m Run

30 Minute Cap

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CrossFit Snatch Balance

Strength

10 Min Alt EMOM

a. 2 Power Snatch

+ 2 OHS *Add weight each set

b. 5 Back Squat *AHAP

Workout

3 Rd/Time

5 Strict Pull Up

10 Ring Dip

15 Front Squat 135/95

20 Push Jerk 135/95

25 cal Row/400m Run

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CrossFit cal Row

Strength

5x8 Front Squat

4x6 Bench Press

Workout

4 Rd

Min 1: 1 Round Cindy

(5 Pull Up, 10 Push Up, 15 Air Squat)

Min 2: 12 cal Row/Bike

Min 3: ME C & J 135/95

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Testimonials

Scott Ward
2014-01-21, 20:19
Great coaching and friendly people!
Matt Werner
2013-11-24, 18:10
Great times, Great people, Great workouts....much love to CrossFit 868!
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...
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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