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Posted by on in WOD

CrossFit Clean

Strength

9 Minute EMOM

1 Hang Squat Clean

+ 1 Squat Clean

+1 Split Jerk

-1 Minute Rest-

3 Minute EMOM

1 Squat Clean + 1 Split Jerk

Workout

3 Rd/Time

15 Hang Power Clean 115/75

20 Wallball 20/14

25 cal Row/Bike

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CrossFit Deadlift Fun

Strength

5x5 Front Squat

*AHAP

4x ME Strict Pull Up

+ ME L-Hang

Workout

3 Rd/Time

500m Row

12 Deadlift 225/155

21 Pull Up

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CrossFit Power Snatch

Strength

5x10,8,6,4 & 2

Power Snatch

*Add weight each set

4x1 Minute Plank Hold

Workout

4 Rd 3 Minute Each

15/10 cal Bike/Row

15 Bar Facing Burpee

ME Push Press 135/95

in time remaining

-1 Minute Rest Between Rounds-

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CrossFit Hang Squat Clean

Skill/Conditioning

10 Minute Alternating EMOM

a. ME Strict HSPU

b. ME cal Row 40 Seconds

Workout

5 Rd/Time

200m Run

30 Double Under

9 Hang Squat Clean 115/75

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CrossFit DB Squat Clean Thruster

Strength

6x2 Squat Snatch

*Working Up

5x7 Back Squat

Workout

21-15-9

DB Cluster 50/35

Pull Up

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CrossFit Rope Climb

Strength

6x1 Legless Rope Climb

+ 1 Regular Rope Climb

5x5 Deadlift *AHAP

Workout

15 Min AMRAP

18 cal Row

15 Wallball 20/14

12 Reverse DB Lunge

9 Toes to Bar

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CrossFit Clean & Jerk

Strength

12 Minute Alternating EMOM

a. 15 MB GHD Sit Up

b. 2 Squat Clean + 1 Split Jerk

Workout

For Time:

21 Bar Facing Burpee

21 Power Clean 135/95

21 Bar Facing Burpee

21 Second L-Sit Hold

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CrossFit Running WOD

Strength

10 Minute Alternating EMOM

a. 3 Front Squat

*Pause @ Bottom

b. 45 Second Plank

Workout

For Time:

800m Run

50 OHS 45/35

800m Run

50 Thruster 45/35

800m Run

50 Front Squat 45/35

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b2ap3_thumbnail_Wallballs_20171002-121605_1.jpg

Conditioning

6x200m Run

*15 Seconds Between

Workout

8 Min AMRAP

10 Toes to Bar

30 Double Under

-2 Minute Rest-

8 Min AMRAP

Wallball 20/14

*15 Ab Mat Sit Up Every Break

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CrossFit Ring Muscle Up Progression

Skill

10 Min Alternating EMOM

a. 5 Ring Muscle Up

or MU Progressions

b. 50 Crunches

Workout

20 Min AMRAP

7 Hang Power Clean 135/95

7 Burpee

200m Run

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CrossFit Overhead Squat

Strength

7x1 OHS *3 Second Pause @ Bottom

+ 1 OHS

6x12 DB Walking Lunge

Workout

15 Min AMRAP

55 Power Snatch 75/55

55 Pull Up

55 cal Row

55 HSPU

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CrossFit Thruster Fun

Strength

15 Minutes to Find

1 RM Snatch

10 Minutes to Find

1 RM Clean & Jerk

Workout

5 Rd/Time

20 cal Row/Bike (200m Run)

10 Thruster 95/75

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CrossFit toes to bar

Strength

3x2 Power Snatch

3x2 Snatch Pull

5x5 Back Squat

Workout

8 Min AMRAP

10 Toes to Bar

10 Burpee

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CrossFit Double Under Jump Rope

Strength

10 Minute

Alternating EMOM

a. 6-8 Strict or Deficit HSPU

b. 15 MB GHD Sit Up

Workout

For Time:

80 Double Under

80 Air Squat

800m Run

400m MB Run

40 KB Swing 24/16

40 cal Row/Bike or 600m Run

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CrossFit Bench Press

Strength

5x6 Bench Press

4x5 Ring Dip

Workout

4 Rd/Time

400m Run

15 OHS 95/65

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CrossFit Front Squat

Strength

5x5 Front Squat

@ 75%

5x5 Deadlift *Work Up

Workout

21-15-9

Squat Snatch 95/65

Pull Up

Core

3 Rds

15 Russian Twist

15 Leg Lift

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CrossFit Handstand Fun

Skill

12 Min E2MOM

a. Rope Climb Practice

b. Handstand Walk Practice

c. 400m Run

Workout

5 Rd/Time

15 GHD Sit Up

15 call Row/Bike (200m Run)

15 Burpee Box Jump 24/20

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CrossFit Toes to Bar

Strength

12 Min Alternating EMOM

a. 6-8 Strict HSPU

b. 6-8 Bulgarian Split Squat

c. 45 Second Plank

Workout

7 Rd E3MOM

400m Run/200m Run

12 Toes to Bar

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CrossFit Hard

Strength

15 Min Build To Heavy Front Squat

5x5 Strict DB Shoulder Press

Workout

For Time:

800m Run

30 cal Row

25 Bar Facing Burpee

20 Cluster 115/80

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CrossFit Overhead Squat

Strength

5x2 Squat Snatch

+ 2 OHS

4x15 Side Plank Raise

+ 15 Side Crunch *Each Side

Workout

5 Rd/30 Min Cap

20 Pull Up

30 Push Up

40 Sit Up

50 Air Squat

-1 Min Rest Between Rounds-

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Testimonials

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.
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...
Amanda McCulloch
2014-05-29, 21:25
Wonderful place! Great work outs for all and great people to enjoy classes with ; )
Greg Friend
2013-11-24, 18:11
I have been working out for 10 years. I came to CrossFit 868 in July of 2011 and got hooked. I've never seen results like I did in just 90 days doing CrossFit. I was 207 lbs in a s...

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