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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 Making People Better

Conditioning

2k Row or 1 Mile Run

For Time

Workout

4 Rd

10 Thruster 95/65

15 Toes to Bar

3 Rd

10 Power Clean 135/95

15 Push Up

2 Rd

10 Front Squat 155/115

15 Pull Up

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CrossFit Fun

Strength

5x6 Deadlift

4x2 Wallclimb

+ 1 Min HS Walk Practice

Workout

10 Min AMRAP

10 HSPU 6" Deficit

20 cal Row

30 Pistol (Alternating)

 

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CrossFit Chris Spealler Back Squat

Strength

5x5 Back Squat

*Work up to AHAP

4x1 Min Plank

Workout

"22"

22 Min AMRAP

22 Wallball 20/14

22 Power Snatch 75/55

22 Box Jump 24/20"

22 Push Press 75/55

22 cal Row

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CrossFit EMOM

Strength

18 Min EMOM

a. 1 Rope Climb

b. 2 DB Man Maker

c. 2 Turkish Get Up Each Side

Workout

"Helen"

3 Rd/Time

400m Run/Row

21 KB Swing 24/16

12 Pull Up

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CrossFit OHWL

Strength

4x5 DB Squat Clean 50/35

4x 25 Sit Up

Workout

12 Min EMOM

a. 12 OHWL 45/35

or 24 BW Walking Lunge

b. 12 Burpee

 

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CrossFit Hang Power Clean

Strength

5x2 Squat Snatch

+ 3 OHS

4x1 Min Plank

Workout

"Nasty Girls"

3 Rd/Time

50 Air Squat

7 Muscle Up

10 Hang Power Clean 135/95

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CrossFit Deadlift

Strength

5x3 HSPU

+ 50' Plate Push

4x6 Back Squat

Workout

15 Min AMRAP

60 Double Under

30 Wallball

15 Deadlift 225/155

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CrossFit Big Clean Complex

Strength

6x"Big Clean Complex"

* 1 Hi Hang Squat Clean

1 Lo Hang Squat Clean

1 Full Squat Clean 1 Push Press

1 Hi Hang Squat Clean

1 Lo Hang Squat Clean

1 Full Squat Clean 1 Push Jerk

1 Hi Hang Squat Clean

1 Lo Hang Squat Clean

1 Full Squat Clean 1 Split Jerk

Workout

27-21-15-9

cal Row

Burpee

GHD Sit Up

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CrossFit Bear Crawl

Strength

5x5 Front Squat

@ 70%

4x50' Inch Worm

Workout

15 Min EMOM

a. 6 Chest to Bar Pull Up

b. 100' Bear Crawl

c. 30 Double Under

 

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CrossFit Front Squat

Strength

8 Min EMOM

Odd: 5 Back Squat 60-80%

Even: 4 Snatch 60-75%

Workout

10 Rd/Time

7 SDLHP 95/65

7 Front Squat 95/65

7 Push Jerk 95/65

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CrossFit Row Quote

Strength

5 Min EMOM

12 Hang Power Clean 135/95

5 Min EMOM

12 Push Jerk 135/95

5 Min EMOM

12 Toes to Bar

Workout

21-15-9

42-30-18

cal Row

Wallball 20/14

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CrossFit Med Ball Clean

Strength

20 Thruster

Rest 3 Min

15 Thruster

Rest 3 Min

10 Thruster

Workout

Every 4 Min

5 Rd

400m Run

12 MB Clean

6 Pull Up

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CrossFit Rope Climb

Strength

4x8 Bench Press

4x10 Strict Toes to Bar

Workout

For Time:

5 Rd

1 Rope Climb

2 Clean 155/105

3 Burpee Box Jump

Rest 1 Min

4 Rds Rest 1 Min

3 Rds Rest 1 Min

2 Rds Rest 1 Min

1 Round

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CrossFit Overhead Squat

Strength

5x3 Back Squat

4x100' Sled Drag or Plate Push

Workout

For Time:

1000m Row

(800m Run)

21-15-9

OHS 115/80

KB Swing 28/20

 

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CrossFit Keep Calm

Strength

4x2 Clean & Jerk

60, 65, 70, and 75%

3x4 Clean Pull 85%

4x5 Front Squat 70%

Workout

20 Min AMRAP

5 Bar Muscle Up

10 Strict DB Shoulder Press

15 Front Squat 135/95

20 cal Row

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CrossFit Max cal ROW

Strength

3x7 UB HSPU

3x30 GHD Sit Up

3x3 Turkish Get Up

*Each Side

Workout

"Bouncy House"

4 Min AMRAP

3 Rd

12 Deadlift 95/65

9 Hang Power Clean

6 Jerk

Max cal Row in Remaining Time

Rest 1 Min

4 Min AMRAP

2 Rd

12 Deadlift 135/95

9 Hang Power Clean

6 Jerk

Max cal Row in Remaining Time

Rest 1 Min

4 Min AMRAP

1 Rd

12 Deadlift 155/105

9 Hang Power Clean

6 Jerk

Max cal Row in Remaining Time

 

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CrossFit Box Jump

Strength

18 Min EMOM

a. 3 Snatch High Pull

b. 3 Squat Snatch

c. 20 Sit Up

Workout

3 Rd/Time

500m Row (400m Run)

12 Burpee

21 Box Jump 24/20"

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CrossFit GHD SIt Up

Strength

5x5 Back Squat

4x3 Muscle Up Progression

3x20 Seconds L-Sit

Workout

21-18-15-12-9-6-3

cal Row

GHD Sit Up

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CrossFit Kettle Bell

Strength

5x3 Push Press

+ 1 Split Jerk

+ 1 Push Jerk

4x8 Hip Extensions

Workout

15 Min AMRAP

15 Wallball 20/14

15 KB Swing 24/20

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CrossFit Fun

Strength

5-4-3-2-1

Burpee Ring Muscle Up

Squat Snatch *Adding Weight Each Time

4x1 Min Plank

Workout

5 Rd/Time

5 Pull Up

10 HSPU

400m Row/Run

 

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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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