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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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WOD

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Posted by on in WOD

CrossFit WOD Workout of the Day

Strength

5x Big Clean Complex

*Working Up

4x12 Front Rack Walking Lunge

Workout

12 Min AMRAP

9 Ring Dip

9 V-Up

9 Squat Jump

9 DB Russian Twist 25/20

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CrossFit DB Squat Snatch

Strength

5x10 One DB Push Press

*Work Up

4x4 DB Squat Snatch

Workout

15-12-9

Burpee Pull Up

Front Squat 155/115

Core

3 Rd

15 Side Plank Raise

15 Side Crunch Each Side

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CrossFit Pistol Squat

Strength

6x2 Squat Snatch

+ 2 Snatch Hi Pull

4x2 Min Hanstand Walk Practice

Workout

20 Min AMRAP

5 HSPU

10 Pistol

15 Pull Up

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CrossFit Burpees

Strength

15 Min Alternating EMOM

a. 5 Back Squat @ 80%

b. 12 MB GHD Sit Up

c. 15 KB Swing 24/20

Workout

3 Rd/Time

5 Deadlift 275/185

10 Burpee

15 Box Jump 24/20"

20 Double Under

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CrossFit OHWL plate

Strength

5x3 Hang Power Clean

+ 2 Squat Clean

4x2 Turkish Get Up

Workout

For Time:

5 Wallclimb

25 Pull Up

50 OHWL 45/35

4/20/40

3/15/30

2/10/20

1/5/10

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CrossFit Bulgarian Split Squat

Strength

5x12 Bulgarian Split Squat

(6 Each Side)

4x2 Power Snatch

+ 2 Squat Snatch

Workout

For Time:

30 OHS 115/80

15 Ring Dip

20 OHS

10 Ring Dip

10 OHS

5 Ring Dip

 

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CrossFit Handstand Fun

Strength

5x5 Deadlift

*Work up to AHAP

4x5 Strict Toes to Bar

Workout

Tabata:

Back Squat 95/65

-1 Min Rest

L-Sit

-1 Min Rest

Ring Row

-1 Min Rest

Handstand Hold

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CrossFit Fran Thruster Pull Up

Conditioning

2x800m Run/Row

2x400m Run/Row

2x200m Run/Row

*20 Seconds Between Each

Workout

"Fran"

21-15-9

Thruster 95/65

Pull Up

 

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CrossFit Push Press

Strength

5x2 Behind the Neck Jerk

+ 2 OHS

4x1 Min Plank Hold

Workout

15 Min AMRAP

10 Push Press 135/95

15 GHD Sit Up

200m Row/Run

 

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CrossFit Kettlebell Swing

Strength

5x3 Deadlift

4x10 Renegade Row

(5 Each Side-AHAP)

Workout

For Time:

500 Double Under (1000 Single)

100 Sit Up

100 KB Swing 16/12kg

50 OHS 95/65

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CrossFit Split Jerk

Strength

5x3 Split Jerk

*Work Up

4x15 Second L-Sit

Workout

5 Rd/Time

15 Wallball 20/14

50 Mountain Climber

1 Rope Climb

 

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CrossFit Turkish Get Up

Strength

4x2 Turkish Get Up

4x6-8 Ring Dip

Workout

18 Min EMOM

Alternating

a. 5 Strict HSPU

+ 10 Hallow Rock

b. 10 Pistol

(20 Air Squat)

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CrossFit Squat

Strength

5x3/7 Front/Back

Squat @ 80%

4x2 Minute Handstand Walk Practice

Workout

25-20-15-10-5

cal Row

Shoulder to Overhead 95/75

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CrossFit Double Under

Strength

5x3 Squat Snatch

+ 2 Snatch Balance

4x1 Min Plank Hold

Workout

For Time:

25 Pull Up

10 Deadlift 225/155

50 Push Up

10 DL

75 Sit Up

10 DL

100 Air Squat

10 DL

125 Double Under

 

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CrossFit Hang Power Clean

Conditioning

E2MOM 16 Minutes

a. 20 cal Row

b. 1:30 Min Jump Rope

Workout

For Time:

30 Hang Power Clean 115/75

15 MB GHD Sit Up

20 Hang Power Clean

10 MB GHD Sit Up

10 Hang Power Clean

5 MB GHD Sit Up

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CrossFit Burpee

Strength

"Prison Arm Day"

5 Rd *AHAP

10 DB Bench

ME Strict Pull Up

10 Barbell Curl

10 Barbell Skull Crusher

10 DB Hammer Curl

ME Strict Dip

Workout

10 Min AMRAP

10 Wallball 20/14

10 Burpee

 

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CrossFit Deadlift

Strength

8 Min EMOM

3 Deadlift *AHAP

Workout

4 Rd/Time

21 Deadlift 135/95

15 Box Jump 24/20"

9 Push Jerk 135/95

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CrossFit Deadlift WOD

Strength

18 Min EMOM

a. 2 Turkish Get Up

b. 6-8 Ring Dip

c. 10 MB GHD Sit Up

Workout

21-15-9

Deadlift 225/155

Wallball 20/14

 

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CrossFit Walking DB Lunge

Strength

5x2 Squat Snatch

+ 2 Snatch Balance

4x1 Minute Plank Hold

Workout

10-9-8-7-6-5-4-3-2-1

Pull Up

DB Walking Lunge 35/25

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CrossFit Handstand Work

Strength/Skill

4x4 Front Squat

+ 6 Back Squat

4xME Strict HSPU

+ 1 Minute Handstand Walk Practice

Workout

5 Rd

5 Push Press 135/95

10 Box Jump

15 Double Under

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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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