Conditioning
4x800m Run
*Rest as needed between
*25 Min Cap
Workout
10 Min AMRAP
5 HSPU
10 Pistol Squat
15 Sit Up
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CrossFit 868
We are Milton WI's premiere CrossFit "box"!
At CrossFit 868, we will provide a fitness program for strength and conditioning, with a focus on the fundamentals.
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What is Crossfit
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.
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The CrossFit Fitness Pyramid
The Foundation is Nutrition. Optimal fitness cannot be achieved simply by working your heart out in the gym five or six days a week.
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Features
Gantry 4 Framework
HTML5 and CSS3
Recent blog posts
Strength
12 Min Alternating EMOM
a. 4 Power Clean
+ 2 Hang Squat Clean
b. 3-5 Strict or Weighted
Pull Up
Workout
21-18-15-12-9-6-3
Deadlift 225/155
Box Jump 24/20
Strength
5x4/8 Front/Back
Squat @ 70%
4x20 Side Plank Raise Each Side
Workout
For time:
100 Double Under
75 Sit Up
50 Push Up
25 Ring Dip
50 Wallball
75 KB Swing
100 Air Squat
Strength
5x3 Hang Power Snatch
+ 2 Snatch Balance
4x1 Minute Plank Hold
Workout
21-15-9
Power Snatch 95/65
Pull Up
500m Row/400m Run
Strength
12 Min Alternating EMOM
a. 1 Strict Shoulder Press
+ 2 Push Press
+3 Split Jerk
b. 10 Hallow Rock
+ 5 V-Up
Workout
30-20-10
DB Thruster 35/25
Toes to Bar
Strength
5x3 Strict DB Shoulder Press
*As Heavy As Possible
4x15 Side Plank Raise
+ 15 Side Crunch *Each Side
Workout
5 Rd/Time
5 Squat Clean 155/105
10 Box Jump 24/20"
50 Double Under
Conditioning
Run 12 Minutes
Rest 3 Minutes
Run 9 Minutes
Rest 2 Minutes
Run 6 Minutes
Rest 1 Minute
Run 3 Minutes
Workout
10 Min AMRAP
10 SDLHP 95/65
10 KB Swing 24/16
Strength
5x3 Power Snatch
+ 2 Snatch Balance
+1 Squat Snatch
4x1 Minute Plank Hold
Workout
2 Rd/Time
50 Sit Up
40 OHWL 45/35
30 Back Squat 135/95
20 HSPU
10 Front Squat 135/95
Strength
5x8 Bench Press
4x3 Strict or Weighted Ring Dip
3x8 Back Extension
Workout
21-15-9
Deadlift 245/165
Box Jump 24/20
Pull Up
Core
10 Minute Alternating EMOM
a. Handstand Work
b. 15 MB GHD Sit Up
Workout
21-15-9
Clean & Jerk 115/75
Burpee
15-10-5
9-6-3
Strength
5x3 Strict Ring Dip
4x6 Alternating DB
Shoulder Press
Workout
"Assault Reduction"
30 cal Row/400m Run
24 Lunge
18 Push Up
12 Front Squat 185/125
-25,20,15,10
-20, 16,12,8
-15,12,9,6
-10,8,6,4
*15 Min Cap
Conditioning
4x800m Run
or 1000m Row
*Rest as needed between
Workout
For Time:
25 Box Jump 24/20
25 Pull Up
25 KB Swing 24/16
25 Air Squat
25 Sit Up
25 Power Clean 135/95
25 Wallball 20/14
25 Sit Up
25 Power Clean 135/95
Strength
5x6 Bench Press
5x1 Minute Handstand/HS Walk Practice
Workout
For Time:
50 Back Squat 135/95
50 Deadlift 135/95
50 Over the Bar Burpee
50 Double Under
Strength
15-12-9-6-3
DB Clean & Jerk
*AHAP
V-Up
Workout
"Fran"
For Time:
21-15-9
Thruster 95/65
Pull Up
Strength
5x5 Hang Squat Snatch
4x15 MB GHD Sit Up
Workout
30 Minute
Alternating EMOM
a. 5 Bench Dip + 5 Burpee
b. 10 Ring Row
c. 20 Pistol
Conditioning
Run Row
200 250m
400 500m
800 1000m
400 500m
200 250m
*Rest 20 Seconds between
Workout
20 Min AMRAP
20 V-Up
20 Air Squat
20 Double Under (50 Singles)
Core
50-40-30-20-10
Mountain Climber
Sit Up
Workout
"Jackie"
For time:
1000m Row
50 Thruster 45/35
30 Pull Up
Skill
5x5 Ring Dip
4x20 MB GHD Sit Up
Workout
For time:
1000m Row/800m Run
90 Double Under
80 Air Squat
70 Push Up
60 Walking Lunge
50 Pull Up
40 KB Swing 20/16
30 Wallball
20 Sit Up
10 Squat Jump
25 Minute Cap
Strength
5x6 Back Squat
4x15 Floor Sweeper
500m Row Sprint
Workout
2 Rd
50 OHS 45/35
25 Burpee
Strength
6x3 Power Snatch
+ 2 Squat Snatch
+1 Overhead Squat
5x10 BB AB Rollout
Workout
10 Rd/Time
5 Back Squat 135/95
5 Burpee
Testimonials
Marcy Kersten
2014-12-15, 21:12
Awesome, crazy, always different workouts! I never get bored and there is always a program to complete and someone to show me what to do. LOVE IT!
Bonnie Merath
2014-08-20, 10:28
I have been working out here for 4 months and haven't done the same workout twice. The group of people is amazing and encouraging. I am exhausted but so happy after each workout. J...
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...
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