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Posted by on in WOD

CrossFit Squat Cycle

Strength

Find 1 RM

Front Squat

& Back Squat

3x1 Minute Plank Hold

Workout

For Time:

60 Double Under

30 DB Snatch 50/35

60 Double Under

30/21 cal Row

60 Double Under

30 Toes to bar

60 Double Under

30/21 cal Row

60 Double Under

30 DB Snatch 50/35

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CrossFit Brooke Ence Overhead Squat WOD

Strength

5x3 Snatch Balance

4x1 Minute Plank

Workout

3 Min AMRAP

21 OHS 75/55

21 Over Bar Burpee

Max cal Row

3 Min Rest

3 Min AMRAP

18 OHS 95/65

18 Over Bar Burpee

Max cal Row

3 Min Rest

3 Min AMRAP

15 OHS 115/80

15 Over Bar Burpee

Max cal Row

3 Min Rest

3 Min AMRAP

12 OHS 135/95

12 Over Bar Burpee

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CrossFit Double Under Power Clean WOD

Strength

5x3 Squat Clean

*Working Up

4x15 GHD MB Sit Up

Workout

15 Min AMRAP

30 Double Under

15 Power Clean 115/80

30 Double Under

15 Toes to Bar

 

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CrossFit Team Bench Press WOD

Skill

10 Minute

Handstand & Muscle Up

Practice

Workout

Teams of 3

7 Min AMRAP

50 Bench Press 135/95

50 Bench Press 155/105

AMRAP in Remainder 185/135

3 Minute REST

7 Min AMRAP

50 Hang Squat Clean 115/80

50 Hang Squat Clean 135/95

AMRAP in Remainder 155/105

3 Minute REST

7 Min AMRAP

50 Deadlift 185/135

50 Deadlift 225/155

AMRAP in Remainder 275/185

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CrossFit Rowing WOD

Workout

"Frelenie"

aka Combo Fran, Helen, and Jackie

5 Rd/Time

1000m Row

15 DB Thruster 40/25

15 Pull Up

*40 Minute Cap

 

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CrossFit Power Snatch

Strength

5x3 Squat Snatch

*Work Up

4x15 V-Up

Workout

20 Min AMRAP

20 Wallball 20/14

20 Power Snatch 75/55

20 Box Jump 24/20

20 Push Press 75/55

20/14 cal Row

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CrossFit Thanksgiving with the Girls Workout

Thanksgiving With the Girls

40 Minute AMRAP

"Angie's House"

20 Pull Up

20 Push Up

20 Sit Up

20 Air Squat

"Helen's House"

400m Run

21 KB Swing 24/16kg

12 Pull Up

"Fran's House"

15 Thruster 95/65

"Nancy's House"

400m Run

15 OHS 95/65

"Grace's House"

20 Ground to Overhead 95/65

"Kelly's House"

400m Run

30 Box Jump 24/20"

30 Wallball 20/14

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CrossFit Reverse Goblet Lunge

Strength

5x8 Back Squat

4x1 Minute Plank Hold

Workout

10 Rd/Time

1 Wallclimb

20 Double Under

30 Reverse Goblet Lunge 20/16kg

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CrossFit Prison Arm Tuesday

Strength

"Prison Arm Tuesday"

4 Rd

Max Strict Pull Up

10 Ring Dip

10 DB Hammer Curl Each Arm

10 Tricep Pullover

10 Alternating Supinating Curl

Workout

15 Minute AMRAP

5 Strict Pull Up

10 Deadlift 155/105

10/7 cal Bike

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CrossFit macho Man Workout

Strength

Find Heavy "Macho Man"

(3 Power Clean 3 Front Squat 3 Push Jerk)

3x25 GHD Sit Up

Workout

12 Min AMRAP

3 Rd Mach Man

15 Toes to Bar

 

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CrossFit Clean & Jerk Day

Strength

8 Minute Clock

0-3 Max Clean & Jerk 165/115

3-5 Rest

5-8 Find 1 RM Clean & Jerk

Workout

20 Minute EMOM

1. 15/12 Push Up

2. 15 Sit Up

3. 20 Air Squat

4. 15 Bench Dip

5. 10 Lunge Jump per Leg

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CrossFit DB Step Over WOD

Strength

5x2 Turkish Get Up

*1 Each Side

4x20 V-Up

Workout

E4MOM 4 Rd

3 Min Work 1 Min Off

Buy In: 60 Double Under

          16 DB Step Over 24/20" 50/35#

Max Over DB Burpee in time remaining for Score

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CrossFit SHoulder to Overhead Workout

Strength

4x3 Strict Shoulder Press

*Work Up

4x5 OHS *Work Up to WOD Weight

Workout

For Time:

60 Deadlift

45 OHS

30 Shoulder to Overhead

135/95

*20 Minute Time Cap

 

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CrossFit DB Devil Press Front Rack Walking Lunge WOD

Skill

4x50' Handstand Walk

*Add Obstacles if Possible

3x1 Minute Plank Hold

Workout

18 Min AMRAP

2 DB Devil Press 40/25

50' Front Rack DB Walking Lunge

4 DB Devil Press

50' Front Rack DB Walking Lunge

6, 8, 10...

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CrossFit Workout of the Day

Strength

3x12 Back Squat

*Work up to WOD weight

3x25 GHD Sit Up

Workout

5 Min AMRAP

10 Back Squat 185/135

20 Toes to Bar

5 Min Rest

5 Min AMRAP

15 Back Squat 135/95

15 HSPU

5 Min Rest

5 Min AMRAP

20 Back Squat 95/65

10 Muscle Up

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CrossFit Handstand Walk Practice

Strength

5x3-5 Strict or Weighted

Pull Up

4x1 Minute Handstand/

HS Walk Practice

Workout

"Cover Girl"

18 Minute AMRAP

5 Rd

250m Row

10 OHS 95/65

Max Effort Rds of "Cindy"

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CrossFit Julie Foucher Power Clean Double Under WOD

Strength

Build to Find Heavy

Double Power Clean

*With 2 Second Pause at Knee

Workout

7 Min AMRAP

20 Double Under

1 Power Clean 155/105

20 Double Under

2 Power Clean

20 Double Under

3 Power Clean...

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CrossFit Med Ball Clean WOD

Strength

4x8 Front Squat

*Working Up

3x1 Minute Plank Hold

Workout

"Wrecking Crew"

5 Rd Teams of 2:25 Min Cap

100m MB Run/10/8 cal Bike Sprint

200m Run/25 OHWL 35/25

40/30 cal Row

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CrossFit Heavy Thruster

Strength

5x6 Bench Press

3x5 Strict Ring Dip

Workout

20 Minute AMRAP

10 Thruster 135/95

15 Chest to Bar Pull Up

20/15 cal Bike

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CrossFit Snatch Double Under Burpee Box Jump WOD

Skill

3x3 Squat Snatch

3x25 GHD MB Sit Up

Workout

5 Min AMRAP

100 Double Under

Then: 12 Power Snatch 75/55

          4 Burpee Box Jump Over 24/20

Rest 3 Minute

5 Min AMRAP

100 Double Under

Then:  8 Power Snatch 95/65

          4 Burpee Box Jump Over 24/20

Rest 3 Minute

5 Min AMRAP

100 Double Under

Then:  4 Power Snatch 115/80

          4 Burpee Box Jump Over 24/20

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Testimonials

Heather Deininger
2013-11-24, 18:11
Joining CrossFit 868 is life changing and you gain a second family.... I can honestly say I've never felt better and I've made the greatest of friends at this gym. Anyone can do it...
Mike Foster
2013-11-24, 18:13
I’d like to thank CrossFit 868 for everything you have done for my wife. I can see her confidence and self-esteem grow every week. She’s proud of her new body and so am I. Ever...
Carol Polarski
2013-11-24, 18:12
I had been pre-diabetic for 5 years when introduced to CrossFit 868 and our certified coach, Katie. In 12 short weeks this program completely changed my body composition and physic...
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...

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