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Posted by on in WOD

CrossFit Turkish Get Up

Strength

10 Min Alternating EMOM

a. 6-8 Bench Press

b. 6-8 Ring Dip

Workout

3 Rd/Time

50 Double Under

40 Ab Mat Sit Up

30 Pistol

20 Front Rack DB

Walking Lunge 35/20

10 Turkish Get Up

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CrossFit Conditioning

Conditioning

6x400m Run

*30 Second Rest Between

Workout

"Grace"

30 Clean & Jerk 135/95

For Time

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CrossFit Max Effort Burpee Box Jump

Strength

5x2 Power Snatch

+ 2 OHS *Add Each Set

4x30 Second Hallow Rock

+ 10 Leg Lift

Workout

4x4 Min AMRAP

24 Push Press 75/55

20 Renegade Row 40/25

16 Ab mat Sit Up

Max Burpee BJ in Remaining Time

1 Min Rest

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CrossFit Karen Deadlifts

Strength

14 Min EMOM

a. 12 Front Rack Walking Lunge 95/65

b. 30 Seconds Hallow Rock

Workout

"Karen Deadlifts"

150 Wallball 20/14

*EMOM 5 Deadlift 225/155

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CrossFit Alien DB Squat Clean

Strength

15 Min Alternating EMOM

a. 6-8 Bench Press

b. 50 Double Crunch

c. Big Clean Complex *Adding Weight

Workout

21-15-9

DB Squat Clean 50/35

HSPU

*200m Run End of Each Round

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CrossFit Double Under

Strength

4x4/8 Front/Back

Squat @ 70%

4x20 MB GHD Sit Up

Workout

18 Min AMRAP

60 Double Under

30 cal Row

15 OHS 105/75

5 Chest to Bar Pull Up

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CrossFit DB Squat Snatch

Strength

OHS Mobility

5x4 DB Squat Snatch

*Work up to AHAP

3x15 Side Crunch Each Side

Workout

4x4 Minute AMRAP

400m Run

10 Over the Bar Burpee

Max Power Snatch 75/55

1 Minute Rest

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CrossFit Fun

Skill

20 Min

Handstand/ HS Walk Practice

3x15 GHD MB Russian Twist

Workout

"Fran"

21-15-9

Thruster 95/65

Pull Up

Core

100 Ab Mat Sit Up

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CrossFit Plate Work

Strength/Core

Tabata:

Squat W/Plate

Alternating Hallow Rock

& Med Ball Leg Lift

Workout

6 Rd/Time

10 Ground to OH 45/35

10 Reverse OH Lunge 45/35

20 Over the Plate Jump

200m Run

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CrossFit Pull Up

Strength

25 Min to

Find 1 RM Front & Back Squat

Workout

"Jackie"

For Time:

1000m Row

50 Thruster 45/35

30 Pull Up

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CrossFit Kettlebell Swing

Strength/Skill

5x5 Weighted Ring Dip

4x3 Weighted Pull Up

Workout

3 Rd

400m Run

30 KB Swing 24/20

20 Double Under

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CrossFit DB Squat Snatch

Strength

Find 1 RM

Squat Snatch

Workout

21-15-9

DB Squat Snatch 35/20

Ring Dip

Core

3 Rd

20 MB Russian Twist

20 Floor Sweeper

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CrossFit Bench Press

Strength

18 Min Alternating EMOM

a. 6-8 Bench Press

b. Handstand Walk Practice

Workout

4 Rd: 3 Min AMRAP

15 Hang Power Clean 135/95

15 Wallball 20/14

100m Sprint

1 Minute Rest

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CrossFit Conditioning

Conditioning

6x400m Run

*30 Second Rest Between

Workout

12 Min AMRAP

12 Box Jump Over 24/20

12 Toes to Bar

12 KB Clean & Jerk 20/16

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CrossFit Turkish Get Up

Strength

4x16 Front Rack

Walking Lunge

Tabata: Alternating

Turkish Get Up & Hallow Rocks

Workout

4 Rd/Time

25 Push Up

20 Goblet Squat 24/20

15 Push Press 115/85

10 GHD Sit Up

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CrossFit Fun

Strength

5x7/13 Front/Back

Squat @ 65%

4x1 Min Plank

Workout

20 Min Alternating EMOM

a. 12 cal Row/Bike

b. 6-10 Strict HSPU

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CrossFit Snatch

Strength

5x1 Squat Snatch

+ 2 Snatch Balance

+3 Snatch Pull

4x1 Plank Hold

Workout

4 Rd/Time

400m Run

18 Wallball 20/14

15 KB Swing 24/20

12 SDLHP 75/55

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CrossFit Shoulder Tap

Strength

5x5 Pistol Each Side

+ 5 OHS + 5 Reverse Lunge Each Side

4x10 BB Ab Rollout

Workout

12 Min AMRAP

200m Run

2 Wallclimb

6 Shoulder Tap Each Side

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CrossFit Clean & Jerk Max

Strength

Find 1 RM

Clean & Jerk

Workout

5 Rd: 1 Minute Each

Power Snatch 75/55

Burpee

cal Row/Sprint

Rest

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CrossFit Thruster

Strength

5x5 Strict Shoulder Press

5x15 GHD Med Ball Sit Up

Workout

10-1 Minute Rounds

3 Thruster 95/65

Killer Sprint

Max Pull Up

1 Minute Rest

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Testimonials

Scott Ward
2014-01-21, 20:19
Great coaching and friendly people!
Marcy Kersten
2014-12-15, 21:12
Awesome, crazy, always different workouts! I never get bored and there is always a program to complete and someone to show me what to do. LOVE IT!
Randy Kersten
2014-09-28, 15:27
Truly changed my life! Great people to work with and an amazing crowd of encouraging gym goers. If you haven't you need to try this out!

I have been a member of many g...
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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