WOD

  • Home
    Home This is where you can find all the blog posts throughout the site.
  • Categories
    Categories Displays a list of categories from this blog.
  • Tags
    Tags Displays a list of tags that have been used in the blog.
  • Bloggers
    Bloggers Search for your favorite blogger from this site.
  • Team Blogs
    Team Blogs Find your favorite team blogs here.
  • Login
    Login Login form

Posted by on in WOD

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

Last modified on
0

Posted by on in WOD

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

 

Last modified on
0

Posted by on in WOD

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

Last modified on
0

Posted by on in WOD

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"

Last modified on
0

Posted by on in WOD

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

Last modified on
0

Posted by on in WOD

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

Last modified on
0

Posted by on in WOD

CrossFit Burpee

Strength

5x3 Snatch Balance

*Work form then add weight

4x8 Back Extension

Workout

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

cal Row/Bike

KB Swing 24/20

Burpee

Last modified on
0

Posted by on in WOD

CrossFit Ring Dip

Strength

6x2/4 Front/Back

Squat @ 100%

5x15 In & Out

+ 15 Russian Twist

Workout

10 Min Alternating EMOM

a. 10-15 Burpee

b. 8-12 Ring Dip

Last modified on
0

Posted by on in WOD

CrossFit Row

Strength

5x5 Hang Power Snatch

*AHAP

4x16 Front Rack

DB Walking Lunge

Workout

For Time:

1600m Row

100 Sit Up

800m Row

50 Push Up

Last modified on
0

Posted by on in WOD

CrossFit KB Swing

Strength

6x2/4 Front/Back

Squat @ 94% of Monday

4x1 Minute Plank Hold

Workout

12 Minute AMRAP

20 Double Under

15 KB Swing 24/20

10 Push Press 115/75

5 Chest to Bar Pull Up

Last modified on
0

Posted by on in WOD

CrossFit Power Clean

Strength

5x3 Power Clean

+ 3 Hang Power Clean

+ 2 Split Jerk

4x20 GHD Sit Up

Workout

2 Rd

20 Box Jump 24/20

5 Power Clean 155/105

25 Wallball 20/14

5 Power Clean 155/105

20 Box Jump 24/20

5 Power Clean 155/105

25 Wallball 20/14

Last modified on
0

Posted by on in WOD

CrossFit DB Snatch

Strength

6x2/4 Front/Back

Squat @ 95%

5x5 Strict Toes to Bar

Workout

18.0

21-15-9

DB Snatch 50/35

Over the DB Burpee

Last modified on
0

Posted by on in WOD

CrossFit Floor Sweeper

Strength

3x4 Front Squat

@ 60%

4x3 Weighted Ring Dip

or As Strict as possible

Workout

3 Rd/Time

50 Air Squat

25 Floor Sweeper 95/65

10 Ring Push Up

Last modified on
0

Posted by on in WOD

CrossFit DB Man maker

Skill

5x5 HSPU

+ 1 Min HS Walk Practice

4x15 Seconds L-Sit Hold

Workout

"Samson"

18 Min AMRAP

3 DB Man Maker 40/25

6 DB Snatch

9 Burpee

12 DB Clean & Jerk

15 cal Row/Bike

Last modified on
0

Posted by on in WOD

CrossFit Ab Mat Sit Up

Strength

 5x3/6 Front/Back

Squat @ 90% of Monday

Work Muscle Up & Pull Up Skills

Workout

For time:

50 Sit Up

50 Double Under

40 Sit Up

40 Walking Lunge

30 Sit Up

30 Burpee

20 Sit Up

20 Wallball 20/14

Last modified on
0

Posted by on in WOD

CrossFit DB Step Up

Strength

5x3 Push Jerk

*Work up to AHAP

4x15 MB GHD Sit Up

Workout

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

Chest to Bar Pull Up

DB Step Up 24/20" 40/25#

Last modified on
0

Posted by on in WOD

CrossFit Arnold Front Squat

Strength

5x3/6 Front/Back

Squat @ 90%

4x15 Side Plank Raise

+ 15 Side Crunch Each Side

Workout

5 Rd/Time

15 Air Squat

10 Burpee

15 Push Up

Last modified on
0

Posted by on in WOD

CrossFit Single Arm Overhead Squat

Strength

3x4 Front Squat

@ 60%

5x3 OHS

*Light, working form and mobility

Workout

20 Min AMRAP

10 Box Jump 24/20

15 Single Arm DB OHS 40/25

20 GHD Sit Up

Last modified on
0

Posted by on in WOD

CrossFit Row Conditioning

Conditioning

25 Minute Clock

5 Rounds/Row or Bike

50 Seconds on-10 Seconds off

40 Seconds on-20 Seconds off

30 Seconds on-30 Seconds off

20 Seconds on-40 Seconds off

10 Seconds on-50 Seconds off

Workout

10 Minute AMRAP

10 KB Snatch 20/12kg

10 OHWL 45/35

1 Rope Climb

Last modified on
0

Posted by on in WOD

CrossFit Handstand Push Up

Strength

5x3/7 Front/Back

Squat @ 94% of Monday

4x15 MB GHD Sit Up

Workout

12-9-6

Power Clean 135/95

HSPU

-100 Mountain Climber-

6-9-12

Power Clean 135/95

HSPU

Last modified on
0

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.
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...
Bonnie Merath
2014-08-20, 10:28
I have been working out here for 4 months and haven't done the same workout twice. The group of people is amazing and encouraging. I am exhausted but so happy after each workout. J...
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.

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

Games CountDown

Mobility Wod

Mobility WOD
Mobility WOD is the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance.

Like Us On Facebook

Paleo