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Posted by on in WOD

CrossFit Cardio Day Row Bike Sprint

Workout

"Tri Sprint Interval"

5 Rd-4 Minutes 1 Minute Rest

30/20 cal Row

20/14 cal Bike

AMRAP 10m Shuttle Run

 

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CrossFit Rope Climb

Strength

5-5-3-3-3-1-1-1-1

Squat Clean

4x15 per Side

KB Side Raise

Workout

15 Minute AMRAP

3 Rope Climb

15 KB Swing 24/16

30 Ab Mat Sit Up

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CrossFit Ring Dip Strength

Strength

4x10 Touch & Go

Deadlift *Work Up

4x10 Strict Ring Dip

Workout

"Rear End"

18 Minute AMRAP

60 Double Under

45 Air Squat

21/15 Bike cal

15 Push Jerk 135/95

 

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CrossFit Burpee Box Jump Over

Strength

4x10 Weighted

Box Step Up

3xMax Rep

Strict HSPU

Workout

"Doce"

3-4 Minute AMRAP

27/21 cal Row

21 Power Clean 135/95

15 Burpee Box Jump Over 24/20

4 Min Rest

#2-115/80

#3-95/65

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CrossFit 868 Squat Snatch Day

Strength

Build to Heavy 3 Position

Squat Snatch

4x20 GHD/Ab Mat Sit Up

Workout

21-15-9

Squat Snatch 95/65

Chest to Bar Pull Up

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CrossFit Back Rack Walking Lunge

Strength

4x12 Back Rack

Walking Lunge

4x1 Minute Plank

Workout

25 Minute EMOM

1. 15 KB Swing 24/16

2. 12/9 cal Bike

3. 30 Reverse Lunge

4. 15/12 cal Row

5. Rest

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CrossFit Bench Press Strength

Strength

Build to a Heavy

Set of 3 Bench Press

4x20 MB GHD Sit Up

Workout

12 Min AMRAP

40 Double Under

20 Push Up

10 Toes to Bar

 

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CrossFit Dumbbell Front Squat WOD

Strength

15 Min to

Find 1 RM Back Squat

2x8 Back Extension

Barbell Row

Workout

"Megalodon"

Teams of 2: 6 Rd Alt

12 Box Jump 30/24

21 DB Front Squat 50/35

500m Row

 

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CrossFit 868 Milton Snatch Day

Strength

Every 90 Seconds

5 Snatch Grip Press

5 Min EMOM

2 Snatch Balance

12 Min E2MOM

2 Squat Snatch

*Adding Weight Each Set

Workout

12 Min AMRAP

9 Burpee Pull Up

18 Alternating DB Snatch 50/35

27 Ab Mat Sit Up

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CrossFit DB Clean & Jerk WOD

Shoulder Mobility

Workout

20 Minute AMRAP

50 Double Under

35 Ab Mat Sit Up

20 Single Arm DB

Clean & Jerk 50/35

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CrossFit Bent Over DB Row

Strength

5-5-3-3-3-1-1-1-1

Deadlift *Work Up

4x1 Minute Plank

Workout

3 Rd/Time

15 Bench Press

20 Left Arm DB Row

20 Right Arm DB Row

1000m Row/800m Run

 

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CrossFit Wallball Row Toes WOD

Strength

Find 5 RM

Muscle Clean

Find RM Single

Arm High Pull

Accumulate 2 Minute

Full Ext Hold w/Strict SP Max

Workout

"Jaquelyn"

For Time:

1000m Row

50 Wallball 20/14

30 Toes to Bar

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CrossFit Deadlift WOD

Strength

5x5 Front Squat

*Work Up

4x15 MB Sit Up

Workout

5 Rd Every 5 Minutes

15 Lateral Burpee

12 Deadlift 155/105

9 Hang Power Clean 155/105

6 Push Jerk 155/105

 

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CrossFit Push Up

Strength

Find Max Rep

Strict Pull Up

Dip

Behind Neck Press @ 70%

4x20 V-Up

Workout

"Cindy"

20 Min AMRAP

5 Pull Up

10 Push Up

15 Air Squat

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CrossFit Milton Master the PVC

Shoulder Mobility

Workout

15 Minute For Quality

10 PVC Pass Through

30 Second Squat Hold

8 Squat Clean *2 Second

Pause @ Bottom

10 Split Stance Row

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CrossFit Med Ball Clean WOD

Strength

5x5 Back Squat

4x1 Minute Plank

Workout

5 Rd 1 Minute Each

-cal Row

-MB Clean 20/14

-Ab Mat Sit Up

-Rest

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CrossFit Milton 868 KB Overhead Carry

Strength

2x300' Single Arm OH Carry

*1 Thruster Every 50'

2x300' Single Arm

Farmer Carry

3x12 Ring Row

*Vary Grip Every 4

Workout

12 Min AMRAP

5 Strict Pull Up

10 OHS 95/65

15 Deadlift 95/65

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CrossFit Milton 868 Burpee Box Jump WOD

Strength

5x3 Strict/Weighted

Pull Up

4x20 GHD MB Sit Up

Workout

5 Rd 4 Min AMRAP

21/15 Bike cal

15 Burpee Box Jump 24/20"

Max 10m Shuttle Sprints

In time remaining

3 Minute Rest Between

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CrossFit 868 Milton Incredible Hulk WOD

Strength

3x10 RM Single

Arm Shoulder Press

3xME Single Arm

High Pull

90 Seconds Accumuated

Wall Facing HS Hold

Workout

"Incredible Hulk"

20 Min AMRAP

5 Deadlift 115/75

5 Hang Power Clean 115/75

5 Front Squat 115/75

5 Push Press 115/75

5 Back Squat 115/75

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CrossFit Quadruped Crawl WOD

Shoulder Mobility

Workout

15 Minutes

For Quality:

250m Row

20 Second Supinated Hang

10 KB Deadlift Each Side

30' Quadruped Crawl

 

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Testimonials

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.
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...
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...
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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