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Posted by on in WOD

CrossFit Bear Complex

Strength

6x4 Back Squat

*3 Second Pause @ Bottom

5x15 MB GHD Sit Up

Workout

20 Min AMRAP

Partner Split

50 cal Bike/Row/800m Run

50 Power Clean 135/95

40 cal/600m Run

40 Push Jerk 135/95

30 cal/400m Run

30 Front Squat 135/95

20 cal/200m Run

20 Bear Complex 135/95

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CrossFit Snatch and Run

Strength

10 Min Alternating EMOM

a. ME Legless Rope Climb

b. Handstand Walk Practice

Workout

5 Rd/Time

400m Run/500m Row

20 DB Snatch 50/40

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CrossFit Bear Crawl

Strength

5x5 Standing Strict

DB Shoulder Press *AHAP

4x20 MB GHD Sit Up

Workout

For Time:

100 Front Rack Walking Lunge 95/65

*50' Bear Crawl Every Bar Drop

100 Wallball 20/14

*5 Burpee Every Ball Drop

 

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CrossFit Hang Power CLean

Strength

4x3 Deadlift

*3 second pause @ top

3x8 Front Squat

3xME L-Sit

Workout

5 Min AMRAP

800m Run

ME "DT" 155/105

Rest 1 Minute

5 Min AMRAP

600m Run

ME "DT"

Rest 1 Minute

5 Min AMRAP

400m Run

ME "DT"

 

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CrossFit KB Swing

Strength

5x4 Power Clean

+ 2 Jerk

4x1 Min Plank

Workout

"Helen"

3 Rd/Time

400m Run

21 KB Swing 24/16kg

12 Pull Up

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CrossFit Renegade Row

Strength

Build to a Heavy Squat Snatch

5x5 Snatch Grip Deadlift *Heavy

5x5 Back Squat @ 75%

Workout

15 Min AMRAP

50 Double Under

20 Renegade Row 50/35

10 DB Squat Clean 50/35

 

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CrossFit Partner WOD

Strength

5x12 Front Rack

Walking lunge

4x25 Ab Mat Sit Up

Workout

Partner WOD

400m MB Run

(200 Each)

100 Power Snatch 75/55

400m MB Run

75 Power Snatch 85/65

400m MB Run

50 Power Snatch 95/75

400m MB Run

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CrossFit Front Squat

Strength

4x2 Squat Snatch

4x2 Snatch Pull *Heavy

3x5 Front Squat @ 75%

Workout

3 Rd/Time

10 Chest to Bar Pull Up

10 Front Squat 165/110

10 Burpee

200m Run

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CrossFit Deadlift

Strength

12 Min Alternating EMOM

a. 4 Deficit HSPU or 8 Kipping

b. 12 MB GHD Sit Up

Workout

Buy In: 800m Run

21-15-9

Deadlift 225/155

Box Jump 24/20

Buy Out: 100 Double Under

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CrossFit Tabata This

Strength

3x3 Hang Power Clean

3x3 Clean Pull *Heavy

3x5 Back Squat *AHAP

Workout

2 Rd Tabata Alternating

Deadlift 155/105

Sit Up

- 1 Minute Rest Between-

2 Rd Tabata Alternating

Clean & Jerk 155/105

Sit Up

- 1 Minute Rest Between-

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CrossFit Wallball

Strength

10 Min EMOM

3 Power Clean

+ 3 Front Squat

+3 Push Jerk

Workout

3 Rd 4 Min AMRAP

15-12-9

Wallball 20/14

Pull Up

ME cal Row/Bike

-1 Min Rest-

Rd 2 WB & GHD Sit Up

Rd 3 WB & Toes to Bar

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CrossFit SDLHP

Strength

5x6 Front Squat

*From Floor

5x4 Snatch Pull

*Use same BB as FS

4x20 Mb GHD Sit Up

Workout

18-15-12

SDLHP 95/65

Push Press 95/65

Lateral Burpee

-800m Run-

9-6-3

SDLHP 95/65

Push Press 95/65

Lateral Burpee

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CrossFit Double Under

Strength

5x5 Hang Squat Snatch

*Working Up

4x1 Min HS Walk Practice

+ 1 Min Plank

Workout

3 Rd/Time

100 Double Under

50 Wallball 20/14

5 Bar Muscle Up

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CrossFit Jerk Balance

Strength

6x3 Jerk Balance

+ 3 OHS

5x15 Leg Lifts

+ 30 Double Crunch

Workout

3 Rd/Time

400m Run

12 Burpee

21 Box Jump 24/20

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CrossFit Front Rack Step Up

Strength

5x12 Front Rack

Step Up 24/20 115/80

4x1 Minute Plank

Workout

10 Min AMRAP

10 Front Squat 135/95

15 Pull Up

200m Run

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CrossFit Snatch Pull

Strength

5x5 Back Squat @ 85%

6x2 Squat Snatch *Working Up

4x2 Snatch Pull @ 110%

Workout

3 Rd/Time

400m Run

15 C & J 115/80

75 Double Under

Core

3 Rd

5 Strict Knee to Elbow

30 Double Crunch

 

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CrossFit Thruster

Strength

12 Min Alternating EMOM

a. 6 HSPU

b. 6 Front Squat

Workout

4 Rd 3 Min AMRAP

15 GHD Sit Up

15 Burpee

ME Thruster 95/65

-1 Min Rest-

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CrossFit KB Snatch

Strength

10 Min Alternating EMOM

a. 2 Power Clean

+ 2 Push Press + 2 Push Jerk

b. 3 Strict Pull Up

+ 5 Kipping/Butterfly Pull Up

Workout

15-12-9

KB Snatch 24/16

Toes to Bar

800m Run

15-12-9

KB Snatch 24/16

Toes to Bar

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CrossFit Deadlift

Strength

6x8-2 Deadlift

*Work up to a Heavy 2 RM

3x15 Side Crunch + 15 Side Plank Lift

*Each Side

Workout

5 Rd/Time

4 Strict HSPU

8 Chest to Bar Pull Up

10 Single Arm OHWL DB 50/35

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CrossFit Back Squat

Strength

5x5 Back Squat @ 80%

4x 20 Leg Lifts or ME L-Sit

Workout

3 Rd/Time

5 Hang Squat Snatch 115/75

10 Pull Up

200m Run

30 Double Under

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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.
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...
Stephanie Conrad
2014-12-31, 16:26
I have never stuck with any kind of exercise program before and since joining CrossFit 868 I have been going 3 - 5 times a week for 4 years. It is a great community of people with ...
Kim Powers
2013-11-24, 18:11
No other way to work out! Just no other way! I was never able to stick with a work out like I have CrossFit 868. I choose the CrossFit work outs because they are always changing an...

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