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Posted by on in WOD

CrossFit Back Squat

Strength

6x3 Power Snatch

+ 2 Squat Snatch

+1 Overhead Squat

5x10 BB AB Rollout

Workout

10 Rd/Time

5 Back Squat 135/95

5 Burpee

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CrossFit Double Under

Strength

6x3 Push Jerk

+ 2 Split Jerk

+ 1 Push Press

5x3 Ring Muscle Up

or 5 Banded Progression

Workout

20 Min AMRAP

100 Double Under

20 Russian Twist

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CrossFit Kettle Bell Swing

Strength

6x4 Front Squat

4x90 Seconds Handstand/HS Walk Practice

Workout

For Time:

125 KB Swing 24/20kg

*EMOM 2 Burpee Box Jump 24/20"

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CrossFit Box Jump

Strength

5x3 Strict or Weighted

Pull Up

4x20 GHD MB Sit Up

Workout

10 Min EMOM

2 Squat Clean 155/115

2 Box Jump 30/24

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CrossFit Air Squat

Strength

5x5 Deadlift

*Working up to AHAP

4x1 Minute Plank

Workout

For Time:

100 Air Squat

50 Sit Up

40 Push Up

30 cal Row/Bike

20 Pull Up

10 Burpee

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CrossFit Handstand Walk

Strength

12 Minute

Alternating EMOM

a. 5 Hang Squat Clean

+ 3 Hang Squat Snatch\

b. 3 Ring Muscle Up or

4 Banded Progression MU

Workout

3 Rd

30 GHD Sit Up

20 Power Snatch 95/65

100' Handstand Walk

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CrossFit Front Rack Lunge

Strength

5x18 Front Rack

Walking Lunge 95/65

4x3 Rope Climb

Workout

18 Min AMRAP

15 Air Squat to MB

15 Burpee

15 Push Up

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CrossFit Rowing Condtioning

Conditioning

25 Minute Clock

5 Rd Row or Bike

45 Seconds On-15 Seconds Off

40 Seconds On-20 Seconds Off

35 Seconds On-25 Seconds Off

30 Seconds On-30 Seconds Off

25 Seconds On-35 Seconds Off

Workout

For Time:

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

OHS 115/75

HSPU

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CrossFit Back Squat

Strength

Find 1 RM Strict Shoulder Press

4x8 Toes to Bar

Workout

5 Rd

10 Back Squat 155/115

20 Box Step Up 24/20"

30 Double Under

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CrossFit Deadlift

Strength

5x10 Front Squat

*Work up to AHAP for 10

4x25 GHD Sit Up

Workout

For Time:

18-15-12-9-6-3

Deadlift @ 65%

Ring Row

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CrossFit Push Press

Strength

5x5 Push Press

*Work up to AHAP

4x8 Barbell AB Rollouts

Workout

For Time:

200 Single Jump Rope

100 Sit Up

50 Pull Up

25 Thruster 45/35

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CrossFit Back Extension

Strength

5x2 Power Snatch

+ 2 Hang Squat Snatch *AHAP

4x8 Weighted Back Extension

Workout

15 Minute AMRAP

10 Hang Power Snatch 95/65

20 Box Jump

30 Mountain Climber

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CrossFit Overhead Squat

Strength

Find 1 RM Back Squat

4x20 GHD Sit Up

Workout

5 Rd/Time

3 OHS 95/65

6 HSPU

9 HR Push Up

12 Ring Dip

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CrossFit Rope Climb

Strength

5-4-3-2-1

Rope Climb

Clean & Jerk

M: 135/145/155/165/175

W: 95/105/115/125/135

Workout

3 Rd

5 Back Squat 135/95

30 Wallball 20/14

-Then-

3 Rd

5 Deadlift 185/135

20 Over the Bar Burpee

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CrossFit Sumo Deadlift High Pull

Strength

Find 1 RM Front Squat

4x1 Minute Plank Hold

Workout

For Time:

100 SDLHP 95/65

150 Bench Dip

200 Double Under

*Partner Split

*One Partner Working at a Time

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CrossFit Wallclimb

Strength

5x3 Strict Shoulder Press

4x1 Minute Plank Hold

Workout

5 Rd/Time

15 cal Row/Bike

5 Body Weight Deadlift

5 Handstand Push Up

1 Wallclimb

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CrossFit Overhead Walking Lunge with a Dumbbell

Strength

5x6-8 Bench Press

5x6-8 Ring Dip

Workout

12 Min AMRAP

20 GHD Sit Up

10 DB OHWL Right Arm

10 DB OHWL Left Arm

60/40#

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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

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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

 

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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

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Testimonials

Alicia Dominy
2014-01-09, 21:28
I'm really loving this gym! The trainers are great and really go above a beyond to make your experience the best it can be!
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...
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.
Phyllis Fry
2013-11-24, 18:10
I started the 12 week boot camp in February & have just kept going! Love the workouts, the trainers, my fellow boot campers and feeling healthier!

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