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Posted by on in WOD

CrossFit Thanksgiving with the Girls Workout

Thanksgiving With the Girls

40 Minute AMRAP

"Angie's House"

20 Pull Up

20 Push Up

20 Sit Up

20 Air Squat

"Helen's House"

400m Run

21 KB Swing 24/16kg

12 Pull Up

"Fran's House"

15 Thruster 95/65

"Nancy's House"

400m Run

15 OHS 95/65

"Grace's House"

20 Ground to Overhead 95/65

"Kelly's House"

400m Run

30 Box Jump 24/20"

30 Wallball 20/14

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CrossFit Reverse Goblet Lunge

Strength

5x8 Back Squat

4x1 Minute Plank Hold

Workout

10 Rd/Time

1 Wallclimb

20 Double Under

30 Reverse Goblet Lunge 20/16kg

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CrossFit Prison Arm Tuesday

Strength

"Prison Arm Tuesday"

4 Rd

Max Strict Pull Up

10 Ring Dip

10 DB Hammer Curl Each Arm

10 Tricep Pullover

10 Alternating Supinating Curl

Workout

15 Minute AMRAP

5 Strict Pull Up

10 Deadlift 155/105

10/7 cal Bike

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CrossFit macho Man Workout

Strength

Find Heavy "Macho Man"

(3 Power Clean 3 Front Squat 3 Push Jerk)

3x25 GHD Sit Up

Workout

12 Min AMRAP

3 Rd Mach Man

15 Toes to Bar

 

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CrossFit Clean & Jerk Day

Strength

8 Minute Clock

0-3 Max Clean & Jerk 165/115

3-5 Rest

5-8 Find 1 RM Clean & Jerk

Workout

20 Minute EMOM

1. 15/12 Push Up

2. 15 Sit Up

3. 20 Air Squat

4. 15 Bench Dip

5. 10 Lunge Jump per Leg

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CrossFit DB Step Over WOD

Strength

5x2 Turkish Get Up

*1 Each Side

4x20 V-Up

Workout

E4MOM 4 Rd

3 Min Work 1 Min Off

Buy In: 60 Double Under

          16 DB Step Over 24/20" 50/35#

Max Over DB Burpee in time remaining for Score

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CrossFit SHoulder to Overhead Workout

Strength

4x3 Strict Shoulder Press

*Work Up

4x5 OHS *Work Up to WOD Weight

Workout

For Time:

60 Deadlift

45 OHS

30 Shoulder to Overhead

135/95

*20 Minute Time Cap

 

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CrossFit DB Devil Press Front Rack Walking Lunge WOD

Skill

4x50' Handstand Walk

*Add Obstacles if Possible

3x1 Minute Plank Hold

Workout

18 Min AMRAP

2 DB Devil Press 40/25

50' Front Rack DB Walking Lunge

4 DB Devil Press

50' Front Rack DB Walking Lunge

6, 8, 10...

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CrossFit Workout of the Day

Strength

3x12 Back Squat

*Work up to WOD weight

3x25 GHD Sit Up

Workout

5 Min AMRAP

10 Back Squat 185/135

20 Toes to Bar

5 Min Rest

5 Min AMRAP

15 Back Squat 135/95

15 HSPU

5 Min Rest

5 Min AMRAP

20 Back Squat 95/65

10 Muscle Up

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CrossFit Handstand Walk Practice

Strength

5x3-5 Strict or Weighted

Pull Up

4x1 Minute Handstand/

HS Walk Practice

Workout

"Cover Girl"

18 Minute AMRAP

5 Rd

250m Row

10 OHS 95/65

Max Effort Rds of "Cindy"

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CrossFit Julie Foucher Power Clean Double Under WOD

Strength

Build to Find Heavy

Double Power Clean

*With 2 Second Pause at Knee

Workout

7 Min AMRAP

20 Double Under

1 Power Clean 155/105

20 Double Under

2 Power Clean

20 Double Under

3 Power Clean...

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CrossFit Med Ball Clean WOD

Strength

4x8 Front Squat

*Working Up

3x1 Minute Plank Hold

Workout

"Wrecking Crew"

5 Rd Teams of 2:25 Min Cap

100m MB Run/10/8 cal Bike Sprint

200m Run/25 OHWL 35/25

40/30 cal Row

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CrossFit Heavy Thruster

Strength

5x6 Bench Press

3x5 Strict Ring Dip

Workout

20 Minute AMRAP

10 Thruster 135/95

15 Chest to Bar Pull Up

20/15 cal Bike

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CrossFit Snatch Double Under Burpee Box Jump WOD

Skill

3x3 Squat Snatch

3x25 GHD MB Sit Up

Workout

5 Min AMRAP

100 Double Under

Then: 12 Power Snatch 75/55

          4 Burpee Box Jump Over 24/20

Rest 3 Minute

5 Min AMRAP

100 Double Under

Then:  8 Power Snatch 95/65

          4 Burpee Box Jump Over 24/20

Rest 3 Minute

5 Min AMRAP

100 Double Under

Then:  4 Power Snatch 115/80

          4 Burpee Box Jump Over 24/20

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CrossFit Walking Lunge Deadlift Handstand Push Up WOD

Strength

Find 1 RM

Deadlift

Muscle Up Progressions

HSPU Work *Deficit if Possible

Workout

4 Rd/Time

21 Deadlift 155/105

150' Walking Lunge

9 Strict HSPU

 

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CrossFit DB Bent Over Row

Strength

5x3 Strict Shoulder Press

4x12 Each Side DB Bent Over Row

*Work Up to AHAP on Both

Workout

5 Rd/Time

20/15 cal Row

10 Thruster 115/80

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CrossFit Halloween Hang Power Clean WOD

Strength

Build to a Heavy

Set of 3 Hang Power Clean

4x1 Minute Plank Hold

Workout

For Time:

21 Hang Power Clean 135/95

21 Lateral Burpee

100 Double Under

15 Hang Power Clean 135/95

15 Lateral Burpee

75 Double Under

9 Hang Power Clean 135/95

9 Lateral Burpee

50 Double Under

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CrossFit Toes to Bar Running WOD

Skill

15 Min

Work on Handstands &

Handstand Walk

Workout

Teams of 2

"Cement Mixer"

10 Rds/5 Each

400m Run

12 Toes to Bar

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CrossFit Thruster WOD

Strength

5x3/7 Front/Back

Squat *Work Up

4x12 BB Ab Rollout

Workout

20 Min AMRAP

15 Power Snatch 75/55

200m Run

15 Thruster 75/55

200m Run

15 Clean & Jerk 75/55

200m Run

 

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CrossFit Milton Wallball WOD

Strength

Build Up to a Heavy

Set of 6-4-2 Deadlift

Workout

7 Min AMRAP

Wallballs 20/14

*EMOM 7 Deadlift 225/155

Core

Tabata: Russian Twist & Leg Lifts

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Testimonials

Debra Ytzen
2014-06-29, 23:24
I appreciate the extra time they spend with their beginners. It really helps with the barriers of fear and/or anxiety that come along with being new at something. This is exercise ...
Matt Werner
2013-11-24, 18:10
Great times, Great people, Great workouts....much love to CrossFit 868!
Randy Kersten
2014-09-28, 15:27
Truly changed my life! Great people to work with and an amazing crowd of encouraging gym goers. If you haven't you need to try this out!

I have been a member of many g...
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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