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Posted by on in WOD

CrossFit Skill Handstand Walk

Skill

10 Min Handstand

or Handstand Walk Practice

2x Pull Up Progression

Workout

18 Min AMRAP

30 Deadlift 135/95

15 Pull Up

20/15 cal Bike/Row

15 Pull Up

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CrossFit Push Press Day

Strength

5x3 Push Press

*Find Heavy 3

4x15 Grinder Each Side

Workout

3 Rd/Time

20 Hang Power Clean 95/65

20 Front Squat 95/65

20 Push Press 95/65

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CrossFit Med Ball Run

Strength

5x2 Squat Snatch

+ 1 Snatch Balance

5x15 MB GHD Sit Up

Workout

5 Rd/Time

100m MB Run 20/14

200m Run

15 Burpee

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CrossFit Air Squat

Strength

3x5 Back Squat

*Work up to challenging 3x5

3x1 Minute Plank Hold

Workout

"Thin Air"

4 Rd/Time

40 Air Squat

30 Ab Mat Sit Up

15/10 cal Assault Bike

(200m Run)

 

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CrossFit Bench Press

Strength

4x7 Bench Press

*Work Up

3x20 Laying Leg Lift to Rig

Workout

12 Min AMRAP

250m Row/200m Run

15 Hand Release Push Up

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CrossFit Snatch Day

Strength

Find 1 RM

Squat Snatch

Workout

"Randy"

For Time:

75 Power Snatch 75/55

 

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CrossFit Reverse Dumbbell Hang Lunge

Strength

20 Minute to

Find 1 RM Deadlift

Workout

3 Rd/Time

20 DL 155/105

15/10 cal Row

20 DB Hang Reverse Lunge

15/10 cal Row

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CrossFit Camille Strict Pull Up

Skill

10 Minute

Handstand/HS Walk Practice

4x1 Minute Plank Hold

2x Pull Up Pregression

Workout

"Strict Nicole"

20 Minute AMRAP

400m Run

ME Strict Pull Up

 

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CrossFit Overhead Squat

Strength

3x1 Squat Snatch

+ 1 OHS

+ 1 Snatch Balance

3x25 GHD Sit Up

Workout

3 Min AMRAP

18/15 cal Row

18 Lateral Burpee

Max OHS 75/55

3 Min Rest

3 Min AMRAP

15/12 cal Row

15 Lateral Burpee

Max OHS 95/65

3 Min Rest

3 Min AMRAP

12/9 cal Row

12 Lateral Burpee

Max OHS 115/80

3 Min Rest

3 Min AMRAP

9/6 cal Row

9 Lateral Burpee

Max OHS 135/95

 

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CrossFit Run Double Under Hang Power Clean Workout

Warm Up

2 Rd

200m Run

10 Push Up

*Clean Barbell Warm Up

*Banded Leg Stretches

Workout

For Time:

800m Run

80 Double Under

21 Hang Power Clean 135/95

2 Rd

400m Run

40 Double Under

15 Hang Power Clean 135/95

3 Rd

200m Run

20 Double Under

9 Hang Power Clean 135/95

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CrossFit Push Up

Warm Up

3 Rd

3 Active Samson

3 Side Lunge Each Side

200m Run

*Banded Shoulder Stretches

Workout

"Barbed Wire"

4 Rd/Time

400m Run

20 Pull Up

30 Push Up

40 Sit Up

50 Air Squat

 

 

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CrossFit Front Squat

Strength

5x3 Front Squat @ 70%

4x15 Side Crunch Each Side

Workout

Macho Man: 3 Power Clean 3 Front Squat 3 Push Jerk

3 Min AMRAP

Macho Man 135/95

3 Min Rest

3 Min AMRAP

Macho Man 155/105

3 Min Rest

3 Min AMRAP

Macho Man 185/135

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CrossFit Camille Split Jerk

Strength

6x3 Split Jerk

*Work up to AHAP

4x1 Min Plank

Workout

*Beep Test: 7 Thruster 75/55

                  7 Pull Up

                  7 Burpee

For time:

3 Rd Beep Test

50/35 cal Row

3 Rd Beep Test

50/35 cal Row

3 Rd Beep Test

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CrossFit Back Rack Bulgarian Split Squat

Strength

5x5 Each Side

Bulgarian Split Squat

4x20 MB GHD Sit Up

Workout

21-15-9

Deadlift 275/185

Box Jump 30/24

 

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CrossFit DB Snatch

Skill

3x4 DB Snatch

Workout

"Foul Ball"

3 Rd/Time

800m Run

30 Wallball 20/14

30 Alternating DB Snatch 50/35

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CrossFit Burpee Love

Skill

15 Min Handstand

& Handstand Walk Practice

4x1 Min Plank

Workout

30 Minute

Alternating EMOM

Even: 15/12 cal Row

Odd: 15 Burpee

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CrossFit max Effort cal Row

Skill

5x2 Squat Snatch

+ 2 Snatch Balance

4x12 DB Side Raise

Workout

3 Rd

3 Min Max cal Row

2 Min Max Effort Burpee Box Jump 24/20

1 Min Max cal Bike

-2 Minute Rest-

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CrossFit Power Clean

Skill

3xPull Up Progression

3x2 Power Clean

+ 2 Hang Squat Clean

+2 Jerk

Workout

5 Rd/Time

5 Clean & Jerk 155/105

10 Chest to Bar Pull Up

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CrossFit Reverse Goblet Lunge

Strength

5x3 Back Squat

*Working Up to AHAP

4x12 Reverse Goblet Lunge

Workout

2xTabata

Alternating

-Back Squat 45/35

-Double Under

 

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CrossFit AB Mat Sit Up

Strength

5x3 Strict Shoulder Press

*Working Up to AHAP

4x8 Back Extension

Workout

4 Rd/Time

30 KB Swing 24/16

30 Ab Mat Sit Up

300m Run/21 cal Row

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Testimonials

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...
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...
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.

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