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  • CrossFit 608

    We are Janesville WI's premiere CrossFit "box"!
    At CrossFit 608, we will provide a fitness program for strength and conditioning, with a focus on the fundamentals.
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    The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.
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WOD

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Posted by on in WOD

CrossFit Plate Work

Strength/Core

Tabata:

Squat W/Plate

Alternating Hallow Rock

& Med Ball Leg Lift

Workout

6 Rd/Time

10 Ground to OH 45/35

10 Reverse OH Lunge 45/35

20 Over the Plate Jump

200m Run

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CrossFit Pull Up

Strength

25 Min to

Find 1 RM Front & Back Squat

Workout

"Jackie"

For Time:

1000m Row

50 Thruster 45/35

30 Pull Up

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CrossFit Kettlebell Swing

Strength/Skill

5x5 Weighted Ring Dip

4x3 Weighted Pull Up

Workout

3 Rd

400m Run

30 KB Swing 24/20

20 Double Under

 

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CrossFit DB Squat Snatch

Strength

Find 1 RM

Squat Snatch

Workout

21-15-9

DB Squat Snatch 35/20

Ring Dip

Core

3 Rd

20 MB Russian Twist

20 Floor Sweeper

 

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CrossFit Bench Press

Strength

18 Min Alternating EMOM

a. 6-8 Bench Press

b. Handstand Walk Practice

Workout

4 Rd: 3 Min AMRAP

15 Hang Power Clean 135/95

15 Wallball 20/14

100m Sprint

1 Minute Rest

 

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CrossFit Conditioning

Conditioning

6x400m Run

*30 Second Rest Between

Workout

12 Min AMRAP

12 Box Jump Over 24/20

12 Toes to Bar

12 KB Clean & Jerk 20/16

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CrossFit Turkish Get Up

Strength

4x16 Front Rack

Walking Lunge

Tabata: Alternating

Turkish Get Up & Hallow Rocks

Workout

4 Rd/Time

25 Push Up

20 Goblet Squat 24/20

15 Push Press 115/85

10 GHD Sit Up

 

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CrossFit Fun

Strength

5x7/13 Front/Back

Squat @ 65%

4x1 Min Plank

Workout

20 Min Alternating EMOM

a. 12 cal Row/Bike

b. 6-10 Strict HSPU

 

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CrossFit Snatch

Strength

5x1 Squat Snatch

+ 2 Snatch Balance

+3 Snatch Pull

4x1 Plank Hold

Workout

4 Rd/Time

400m Run

18 Wallball 20/14

15 KB Swing 24/20

12 SDLHP 75/55

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CrossFit Shoulder Tap

Strength

5x5 Pistol Each Side

+ 5 OHS + 5 Reverse Lunge Each Side

4x10 BB Ab Rollout

Workout

12 Min AMRAP

200m Run

2 Wallclimb

6 Shoulder Tap Each Side

 

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CrossFit Clean & Jerk Max

Strength

Find 1 RM

Clean & Jerk

Workout

5 Rd: 1 Minute Each

Power Snatch 75/55

Burpee

cal Row/Sprint

Rest

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CrossFit Thruster

Strength

5x5 Strict Shoulder Press

5x15 GHD Med Ball Sit Up

Workout

10-1 Minute Rounds

3 Thruster 95/65

Killer Sprint

Max Pull Up

1 Minute Rest

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CrossFit Running Conditioning

Conditioning

10x200m Run

*15 Seconds Between

Workout

21-15-9

DB Hang Squat Clean 50/35

HSPU

 

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CrossFit Power Snatch

Strength

12 Min Alternating EMOM

a. 3 Hang Squat Snatch

b. 15 Side Plank Raise Each Side

Workout

For Time:

800m Run

60 Power Snatch 75/55

40 Over the Bar Burpee

 

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CrossFit Deadlift Max Day

Strength

20 Min To

Find 1 RM Deadlift

Workout

21-15-9

3/4 Body Weight Push Press

DB Snatch (Each Side)

Core

3 Rd

25 Deadbug

25 Leg Lifts

 

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CrossFit Burpee Box Jump

Strength

5x3 Hang Power Clean

+ 2 Power Clean

+ 1 Split Jerk

4x 90 Second Handstand Walk

Workout

12 Min EMOM

a. 12 DB Box Step Up 45/30

b. 50 Second Plank

c. 20 KB Swing 24/20

d. 8 Burpee Box Jump

 

 

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CrossFit Wallball

Strength

6x5 Front Squat

@ 75-80%

5x12 GHD MB Sit Up

Workout

16 Min EMOM

Odd: 20 Wallball 20/14

Even: 2 Rope Climb

 

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CrossFit Bench Press

Strength

10 Min Alternating EMOM

a. 6-8 Bench Press

b. 4-6 Ring Dip

Workout

"Pat Jr."

3 Rd

25 Pull Up

50' Front Rack Walking Lunge 95/65

25 Push Up

50' Front Rack Walking Lunge 95/65

 

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CrossFit Front Squat

Strength

9 Min EMOM

*Work up AHAP

1-3: 3 Split Jerk

4-6: 3 Hang Squat Clean

7-9: 3 Front Squat

Workout

3 Rd/Time

10 Power Clean 135/95

10 Front Squat 135/95

10 Jerk 135/95

50 Double Under

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CrossFit Fight Gone Badf

Skill

4x3 Wallclimb

+ 6 Ring Dip

4x1 Min Plank

Workout

"Fight Gone Bad"

3 Rd/ 1 Minute Each

Wallball 20/14

SDLHP 75/55

Box Jump 24/20"

Push Press 75/55

cal Row

Rest

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Testimonials

Carleigh Felstead
2014-12-31, 16:20
This is the best gym around. You need a gym that makes you feel like family? Here is the place to go! Love all of the coaches, and atmosphere! Wouldn't change my gym for the world!
Cassie Tellefson
2014-12-31, 16:19
Choose CrossFit 608 as your CrossFit home! I'm glad I did! Almost done with my on ramps and love it! They take the time to teach you what you need to know before you start fully! I...
Jean Callahan
2014-12-29, 23:10
My family and I are in town visiting family and decided to do a few drop in classes. We are so happy with the experience. Spacious gym with so much equipment and everyone is so nic...

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