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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

Kim Powers
2013-11-24, 18:11
No other way to work out! Just no other way! I was never able to stick with a work out like I have CrossFit 868. I choose the CrossFit work outs because they are always changing an...
Ericka Dingman
2013-11-24, 18:09
I was overweight,and had horrible back pain. I started extreme and they were so wonderful about modifying things for me. I have lost 30 pounds so far and I will never go anywhere e...
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...
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...

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