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Posted by on in WOD

CrossFit Strict Pull Up WOD

Skill/Core

4x1 Minute

Handstand/HS Walk

Practice

3x15 Side Plank

+ 15 Side Crunch Each Side

Workout

"Strict Nicole"

20 Min AMRAP

400m Run

Max Effort Strict Pull Up

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CrossFit Power Snatch WOD

Strength

10 Min Alt EMOM

a. 3 Behind Neck Press

+ 2 Overhead Squat

b. 15 GHD Sit Up

Workout

Every 5 Minute 5 Rd

30 Air Squat

20/15 cal Row

7 Power Snatch 115/85

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CrossFit Partner WOD

Workout

"You go I go"

25 Minute AMRAP

Partners Alternating

3 Pull Up

6 Box Jump 24/20

9 Wallball 20/14

12 Push Up

15 Ab Mat Sit Up

*Each Complete before

Alternating & Only One working at a time

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CrossFit Joker Toes to bar Deadlift WOD

Strength

3xToes to Bar

Progression

Work Up to

WOD Deadlift

Workout

"Joker"

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

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

Toes to Bar

Deadlift 225/155

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CrossFit Hang Squat Clean Day

Strength

Find Heavy

2 Front Squat

(Pause @ Bottom)

Find Heavy

Hang Squat Clean

Workout

"Dirt Nap"

3 Rd/Time

15 Hang Squat Clean 115/80

15 Lateral Burpee

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CrossFit Milton Farmer Carry KB WOD

Strength

3x3 Strict or Weighted

Pull Up

3x20 GHD MB Sit Up

Workout

"Dirt Road"

3 Rd

30 Ab Mat Sit Up

15/10 cal Bike

10 Pull Up

200m Farmer Carry 24/16kg

2 Rd

30 Ab Mat Sit Up

15/10 cal Bike

10 Pull Up

200m Farmer Carry 24/16kg

1 Rd

30 Ab Mat Sit Up

15/10 cal Bike

10 Pull Up

 

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CrossFit Fight Gone Bad WOD

Strength

5x4 Behind Neck

Push Press +12 Back

Rack Lunges

Workout

"Fight Gone Bad"

3 Rd 1 Minute Each

Wallball 20/14

SDLHP 75/55

Box Jump 20"

Push Press 75/55

cal Row

Rest

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CrossFit Milton 868 Power Clean Day

Strength

5x1-3 Position

Power Clean

*Start at 65% Add Each Round

4x1 Minute Plank Hold

Workout

3 Rd

15 Power Clean 115/85

20 Push Up

2 Rd

27/21 cal Row

75 Double Under

1 Rd

35/25 cal Bike

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CrossFit 868 Kettlebell Run Wallball Cardio WOD

Skill

4x1 Wallclimb

30 Second Hold

+ 30 HS Practice

3x15 Each Side

KB Side Raise

Workout

"Wall Street"

3 Rd

800m Run

40 KB Swing 24/16

40 Wallball 20/14

 

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CrossFit Team WOD

Strength

10 Min Alternating EMOM

a. 2 Bear Complex

*Add weight each round

b. 20 Ab Mat Sit Up

Workout

"Bar Star"

Teams of 3

7 Min AMRAP

50 Back Squat 155/105

50 Back Squat 185/125

AMRAP Back Squat 225/145

3 Minute Rest

7 Min AMRAP

50 Bench Press 135/95

50 Bench Press 155/105

AMRAP Bench Press 185/135

3 Minute Rest

7 Min AMRAP

50 Deadlift 185/135

50 Deadlift 225/155

AMRAP Deadlift 275/185

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CrossFit Milton 868 Deadlift Jump Rope WOD

Strength

Build to Heavy

Set of 3 Deadlift

4x15 MB GHD Sit Up

Workout

15 Min AMRAP

60 Double Under

30 Wallball 20/14

15 Deadlift 245/165

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CrossFit MB Cleans

Strength

12 Min Alternating EMOM

a. 3 Position Clean

b. 20 Second Each Side

Side Crunch

Workout

"Train Wreck"

8 Rounds

40 Seconds MB Clean 20/14

20 Seconds Rest

40 Seconds Bike cals

20 Seconds Rest

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CrossFit Milton 868 Rope Climb Day

Skill

Rope Climb Technique

Handstand/HS Walk Technique

Workout

"Mountain Dew"

4 Rd/Time

400m Run

15 Box Jump 24/20"

3 Rope Climb

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CrossFit Monday

Strength

3x150' Single Arm

Overhead Carry

4x20 KB Crunch Hold

w/ Scissor Kick

Accumulate 2 Min Hang

Workout

4 Rd/Time

21/15 cal Row

15 Toes to Bar

7 Clean & Jerk 155/105

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CrossFit Boat Race WOD

Stretching

Banded Leg

Calf Rolling

Workout

"Boat Race"

3 Rd/Time

500m Row

400m Run

Rest 3 Minutes

Mobility

Leg Stretches

Thoracic Flow

 

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CrossFit Milton Farmer Carry Old Town Road WOD

Strength

4x7/13 Front/Back

Squat @ 60%

3x1 Minute Plank

Workout

"Old Town Rd"

6 Rd/Time

15/12 cal Bike

150' Farmer Carry 24/16kg

9 Pull Up

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CrossFit Lateral Burpee

Strength

Build to Heavy

Set of 3 Snatch Grip Deadlift

3x7 Strict Toes to Bar

Workout

"Bubba Gump"

3 Rd/Time

800m Run

30 Deadlift 155/105

30 Lateral Burpee

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CrossFit Wallclimb Handstand Day

Strength

3x2 Wallclimb

+ 30 Handstand Hold

3x20 GHD MB Sit Up

Workout

"The Chief"

5 Rd 3 Min AMRAP

3 Power Clean 135/95

6 Push Up

9 Air Squat

1 Minute Rest Between

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CrossFit Overhead Squat Day WOD

Strength

Build to Heavy

Set of 3 OHS

3x18 Floor Sweep

Workout

"Destiny Child"

15-12-9

Power Snatch 95/65

Box Jump Over 24/20"

Directly Into

15-12-9

OHS 95/65

Lateral Burpee

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CrossFit Double Under Annie Run Sit Up WOD

Strength

5x4 Strict Shoulder Press

4x1 Minute Plank Hold

Workout

"Annie on the Run"

For Time:

100 Double Under

50 Sit Up

200m Run

80 Double Under

40 Sit Up

200m Run

60 Double Under

30 Sit Up

200m Run

40 Double Under

20 Sit Up

200m Run

20 Double Under

10 Sit Up

200m Run

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Testimonials

Debra Ytzen
2014-06-29, 23:24
I appreciate the extra time they spend with their beginners. It really helps with the barriers of fear and/or anxiety that come along with being new at something. This is exercise ...
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...
Jen Wagner
2014-02-24, 07:29
Amazing place, amazing people, amazing coaches, amazing results.
Matt Werner
2013-11-24, 18:10
Great times, Great people, Great workouts....much love to CrossFit 868!

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