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Posted by on in WOD

CrossFit Assault BikeWOD

Strength

4x12 Front Rack

Walking Lunge *Work Up

4x12 MB GHD Sit Up

Workout

5 Rd 1 Minute Each

Wallball 20/14

DB Snatch 50/35

Bike cal

Rest

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CrossFit Milton Conditioning WOD

Skill

5x1 Squat Snatch

+ 1 OHS + 1 Snatch Balance

3x15 Each Side Side Crunch & Side Plank Raise

Workout

For Time:

2k Row

150 Double Under

10 Rd "Cindy"

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Power Clean

Strength

5x3 Hang Power Clean

4x1 Min Plank

Workout

For Time:

800m Run

21 Power Clean 155/105

400m MB Run

21 Burpee Box Jump 24/20"

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CrossFit Handstand Fun

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Skill

10 Minutes

Handstand/HS Walk Practice

10 Minute

Double Under Practice

Workout

"Diane"

21-15-9

Deadlift 225/155

HSPU

Core: Tabata

Russian Twist w/DB

Toe Touch Crunch

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CrossFit Assault Bike cals

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Strength

5x5 Front Squat

4x25 Ab Mat Sit Up

Workout

3 Rd

1 Minute Each

Thruster 95/65

Power Clean 95/65

Box Jump Over 24/20

Pull Up

Bike cal

Rest

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CrossFit Snatch Balance

Strength

5x3 Snatch Balance

4x50 Deadbug (Double Crunch)

Workout

14 Min AMRAP

1 Power Snatch 135/95

2 OHS 135/95

3 Clean & Jerk 135/95

40 Double Under

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CrossFit Farmer Carry Kettlebell

Strength

3x4/8 Front/Back Squat

3x1 Minute Plank Hold

Workout

"Amphibious"

3 Rd

200m Farmer Carry 24/20kg

400m Run

800m Row

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CrossFit Shoulder Press Day

Strength

5x1 Strict Shoulder Press

+ 2 Push Press

*Working Up

4x15 Grinder Each Side

Workout

12 Min AMRAP

2 Push Press 115/80

2 Toes to Bar

2 Box Jump Over 24/20"

4, 6, 8....

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CrossFit Milton Prison Arm Day

Strength

"Prison Tuesday"

4 Rd 10 Each

DB Alternating Supinating Curl

Ring Dip (15 Bench Dip)

DB Hammer Curl

Tricep Pull Over

Workout

For Time:

30-20-10 KB Swing 24/16kg

600-400-200m Run

Then Directly Into

10-20-30 Deadlift 135/95

200-400-600m Run

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CrossFit Pull Up Day Progressions

Skill

3xPull Up Progression

3x25 GHD Sit Up

Workout

For Time:

1200m Run

40 Pull Up

30 Front Squat 135/95

20 Lateral Burpee

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CrossFit DB Bulgarian Split Squat

Strength

3x5 Each Side Bulgarian Split Squat

4x15 Each Side Plank Raise

Workout

18 Minute AMRAP

30/21 cal Bike or Row

30 Ab Mat Sit Up

20 DB Step Up 20" 35/20#

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CrossFit I love squat WOD

Strength

3x3 Squat Snatch

4x1 Minute Plank Hold

Workout

Teams of 3:

0-5 Min Max Front Squat

5-10 Min Max cal Row

10-13 Rest

13-18 Max Back Squat

18-23 Max 100m Sprint

*Increase Load Every 30 Rep

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CrossFit Overhead Squat Power Snatch Run Workout

Strength

3x5 Behind Neck Push Press

3x8 Back Extention

+ 15 Russian Twist w/DB

Workout

For Time:

200m Run 21 Power Snatch 95/65

200m Run 21 OHS 95/65

200m Run 15 Power Snatch 95/65

200m Run 15 OHS 95/65

200m Run 9 Power Snatch 95/65

200m Run 9 OHS 95/65

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CrossFit Deadlift Push Up Workout

Strength

3x8 Bench Press

3x25 GHD Sit Up

Workout

9 Rd/Time

24 Push Up

8 Deadlift 215/135

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CrossFit Double Under Jump Rope

Skill

15 Minutes

Double Under &

Handstand/Walk Practice

Workout

For Time:

400m Run

50 Double Under

15 Toes to Bar

15 Pull Up

400m Run

50 Double Under

12 Toes to Bar

12 Pull Up

400m Run

50 Double Under

9 Toes to Bar

9 Pull Up

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CrossFit Double Under Jump Rope EMOM

Strength

5x7 Front Squat

*Work up

4x1 Minute Plank Hold

Workout

16 Min Alternating EMOM

Even: 10 HR Push Up

       + 20 Double Under

Odd: Max cal Row

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CrossFit Chest to Bar Pull Up

Warm Up

2x Pull Up Progression

2x200m Rowling *2 Burpee per 1m over/under

Workout

For Time:

30 Chest to Bar Pull Up

800m Run

15 Power Snatch 135/95

800m Run

15 Power Snatch 135/95

800m Run

30 Chest to Bar Pull Up

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CrossFit Lateral Burpee

Strength

5x3 Push Press

+ 1 Push Jerk

4x15 Side Crunch Each Side

Workout

Buy In: 1000m Row

3 Rd/Time

21 Deadlift 135/95

15 Lateral Burpee

9 Push Jerk 135/95

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CrossFit Workout We Remeber 9/11

Skill

5x1-2 Minutes

HS/Handstand Walk

Practice

4x20 Med Ball GHD Sit Up

Workout

"We Remember"

For Time:

2001 m Row

4 Rd

9 KB Swing 24/20kg

11 Goblet Reverse Lunge 24/20kg

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CrossFit Everyone Hates Thrusters

Strength

Find Heavy 3

Thruster Set

3x50 Deadbug

Workout

2 Rd/Time

400m Run

21 Thruster 95/65

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Testimonials

Matt Werner
2013-11-24, 18:10
Great times, Great people, Great workouts....much love to CrossFit 868!
Amanda McCulloch
2014-05-29, 21:25
Wonderful place! Great work outs for all and great people to enjoy classes with ; )
Jenna M.
2013-11-24, 18:12
CrossFit is the best natural high you will ever experience, not to mention it will transform your body.
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!

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