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Posted by on in WOD

CrossFit Bench Press WOD

Strength

5x5 Bench Press

*Work Up

4x1 Minute Plank

Workout

"Under Fire"

For Time:

100 Double Under

50 Air Squat

25 Push Up

80 Double Under

40 Air Squat

20 Push Up

60 Double Under

30 Air Squat

15 Push Up

40 Double Under

20 Air Squat

10 Push Up

20 Double Under

10 Air Squat

5 Push Up

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CrossFit Assault Bike Pull Up WOD

Strength

6x2/4 Front/Back

Squat @ 90%

5x10 V-Up

+ 10 Side Crunch Each Side

Workout

"Chain Reaction"

3 Rd/Time

21/15 cal Bike

21 Pull Up

Directly Into

3 Rd/Time

9 Power Clean 115/80

9 Push Jerk 115/80

 

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CrossFit Frank the Tank WOD

Skill

10-15 Min

Handstand/HS Walk

and Double Under Practice

Workout

"Frank the Tank"

5 Min AMRAP

Buy In: 50 Wallball 20/14

12 Deadlift 185/135

12 Lateral Burpee

5 Min Rest

5 Min AMRAP

Buy In: 35 Wallball 20/14

9 Deadlift 225/155

9 Lateral Burpee

5 Min Rest

5 Min AMRAP

Buy In: 20 Wallball 20/14

6 Deadlift 275/185

6 Lateral Burpee

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CrossFit Hang Power Snatch WOD

Strength

6x2/4 Front/Back

Squat @ 95%

4x25 Ab Mat Sit Up

Workout

15 Minute AMRAP

15 Hang Power Snatch 95/65

60 Double Under

15 OHS 95/65

30/21 cal Row

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CrossFit Row cal Bike Double Under Workout

Strength

3x4 Front Squat @ 60%

3x20 V-Up

Workout

For Time:

50/35 cal Bike

125 Double Under

2k Row

125 Double Under

50/35 cal Bike

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CrossFit Chest to Bar Pull Up Julie Foucher

Strength

3xPull Up Progression

4x25 GHD Sit Up

3x8 DB Bent Over Row

Each Side *AHAP

Workout

3 Rd/Time

10 Chest to Bar Pull Up

10 Front Squat 165/110

10 Burpee

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CrossFit Wallball Hang Power Clean Workout

Strength

6x3/6 Front/Back

Squat @ 85%

5x5 Barbell Good Morning

+ 3 Muscle Clean

Workout

For Time:

2-8-18-32-18-8-2

Hang Power Clean 115/75

Wallball 20/14

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CrossFit Overhead Squat Burpee WOD

Skill

OHS Mobility

15 Min Handstand/

Handstand Walk Practice

Workout

"Jeremy"

21-15-9

OHS 95/65

Burpee

Core

3 Rd

10 BB Ab Roll Outs

5 Strict Toes to Bar

 

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CrossFit Back Squat Cycle

Strength

6x3/6 Front/Back

Squat @ 90%

5x30 Second Plank Hold

Workout

15 Min AMRAP

30 Ab Mat Sit Up

20 Double Under

10 Alternating DB Snatch 50/35

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CrossFit Power Snatch Burpee WOD

Strength/Skill

3x4 Front Squat

@ 60%

4x2 Squat Snatch

+ 2 OHS

+ 2 Snatch Balance

*Work Form First

Workout

5 Min AMRAP

30/21 cal Row

21 Power Snatch 95/65

Max Lateral Burpee

3 Min REST

5 Min AMRAP

30/21 cal Row

15 Power Snatch 115/80

Max Lateral Burpee

3 Min REST

5 Min AMRAP

30/21 cal Row

9 Power Snatch 135/95

Max Lateral Burpee

 

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CrossFit Shoulder Tap Skill

Skill

5x10 Shoulder Tap

+ 3 Ring Muscle Up Walk Through

4x15 V-Up

+ 15 Side Plank Raise

Workout

5 Rd

1 Minute Wallball 20/14

1 Minute KB Swing 24/16

1 Minute cal Bike

1 Minute Rest

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CrossFit Push Press Box Jump Over WOD

Strength

6x3/6 Front/Back

Squat @ 80%

5x25 Deadbug

Workout

12 Min AMRAP

2 Push Press 115/80

2 Toes to Bar

2 Box Jump Over 24/20

4 Push Press 115/80

4 Toes to Bar

4 Box Jump Over 24/20

6, 8, 10...

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CrossFit New Year Squat Resolution

Strength

6x3/6 FS/BS

@ 85%

5x10 GHD MB Sit Up

Workout

12-31-20-18

Wallball 20/14

KB Swing 24/16

Ab Mat Sit Up

 

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CrossFit Box Jump Sit Up Deadlift WOD

Strength

3x4 Front Squat @ 60%

4x5 Hang Power Clean

*Work up to AHAP

Workout

"Bender"

7 Rd/Time

21 Ab Mat Sit Up

15 Box Jump 24/20

9 Deadlift 185/135

 

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CrossFit Lateral Burpee Snatch Workout

Strength

5x4/8 Front/Back

Squat @ 80%

4x20 V-Up

Workout

For Time:

20 Power Snatch 95/65

20 Lateral Over the Bar Burpee

20 OHS 95/65

20 Lateral Over the Bar Burpee

20 Squat Snatch 95/65

 

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CrossFit 868 Bear Crawl WOD

Strength

Find 10 RM

Single Arm DB

Strict Press

On Each Side

2 Minute Accumulated

Supinated Bar Hang

Workout

"Bells & Whistles"

15 Minute AMRAP

400/350m Row

20 KB Swing 24/16

100' Bear Crawl

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CrossFit Milton Toes to Bar Power Clean WOD

Strength

3x4 Front Squat @ 60%

5x6 Strict Shoulder Press

*Work Up

Workout

For time:

30 Toes to Bar

400m Run/500m Row

15 Power Clean 115/80

800m Run/1000m Row

15 Power Clean 115/80

400m Run/500m Row

30 Toes to Bar

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CrossFit Sakamato DB Snatch

Strength

5x10 DB Bent Over Row

*5 Each Side AHAP

4x15 Side Plank Raise

+ 25 Deadbug

Workout

"Vader"

3 Rd

24/17 cal Row

21 Wallball 20/14

18 DB Alt Snatch 50/35

15 Lateral Over DB Burpee

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CrossFit Handstand Push Up WOD

Strength

5x4/8/ Front/Back

Squat @ 70%

4x15 Side Crunch

Workout

12 Min AMRAP

5 Strict HSPU

10 OHS 95/65

15 Deadlift 95/65

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CrossFit Rope Climb WOD

Skill

5x2 Snatch Balance

+ 2 Squat Snatch

4x20 GHD Sit Up

Workout

18 Min AMRAP

3 Rope Climb

20/14 cal Bike

60 Double Under

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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...
Jen Wagner
2014-02-24, 07:29
Amazing place, amazing people, amazing coaches, amazing results.
Scott Ward
2014-01-21, 20:19
Great coaching and friendly people!

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