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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 Snatch Balance

Strength

10 Min Alt EMOM

a. 2 Power Snatch

+ 2 OHS *Add weight each set

b. 5 Back Squat *AHAP

Workout

3 Rd/Time

5 Strict Pull Up

10 Ring Dip

15 Front Squat 135/95

20 Push Jerk 135/95

25 cal Row/400m Run

 

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CrossFit cal Row

Strength

5x8 Front Squat

4x6 Bench Press

Workout

4 Rd

Min 1: 1 Round Cindy

(5 Pull Up, 10 Push Up, 15 Air Squat)

Min 2: 12 cal Row/Bike

Min 3: ME C & J 135/95

 

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CrossFit Over the Bar Burpee

Strength

4x8 Ring Dip

3x50 Deadbug

2x1 Rope Climb

Workout

6-9-12-9-6

Front Squat 155/115

Over the Bar Burpee

Chest to Bar Pull Up

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CrossFit Front Rack Bulgarian Split Squat

Strength

4x6 Each Side

Front Rack Bulgarian Split Squat

3x6 Each Side DB Renegade Row

Workout

Buy In: 35 cal Row

5 Rd

10 Burpee

10 Push Press 115/85

Buy Out: 800m Run

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CrossFit Behind the Neck Push Press

Strength

6x2 Squat Snatch

+ 2 OHS + 2 Behind the Neck Push Press

4x1 Min Plank

Workout

20 Min AMRAP

15 cal Row

12 Power Snatch 75/55

9 Toes to Bar

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CrossFit Conditioning

Skill

8 Min E2MOM

a. Rope Climb Practice

b. Handstand Walk Practice

Conditioning

6 Min Run

45 Second Rest

6 Min Run

45 Second Rest

5 Min Run

30 Second Rest

4 Min Run

30 Second Rest

3 Min Run

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CrossFit Push Jerk

Strength

14 Min Alternating EMOM

a. 3 Power Clean

+ 3 Front Squat

+ 3 Push Jerk

b. 15 GHD Sit Up

Workout

For Time:

30 C & J 135/95

25 Pull Up

20 C & J 135/95

15 Pull Up

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CrossFit Handstand Fun

Strength

10 Min EMOM

5 cal Row + 3 HSPU

Workout

"Midline March"

3 Rd/Time

25 GHD Sit Up

50' Handstand Walk

50' OHWL 155/115

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CrossFit Barbell

Strength

5x6 Bench Press

4x6 Ring Dip

Workout

13 Min AMRAP

15 Deadlift 135/95

12 Hang Power Clean 135/95

9 Front Squat 135/95

6 Push Jerk 135/95

3 Thruster 135/95

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CrossFit Hang Power Snatch

Strength

5x5 Back Squat *AHAP

4x3 Squat Snatch

4x3 Snatch Pull

Workout

Alternating for Time:

25-20-15-10-5

Hang Power Snatch 95/65

100-80-60-40-20

Double Under

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CrossFIt KB Clean and Jerk

Strength

12 Min Alternating EMOM

a. 5 Strict Pull Up

b. 20 GHD Sit Up

Workout

5 Rd/Time

10 KB Clean & Jerk 24/16kg

20 Wallball 20/14

10 cal Row/Bike

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CrossFit DB Thruster

Strength

5x5 Front Squat *AHAP

4x1 Minute Plank Hold

Workout

5 Rd/Time

8 DB Thruster 50/35

200m Run

 

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CrossFit Front Rack Walking Lunge

Strength

4x16 Front Rack BB Walking Lunge

4x25 Sit Up

Workout

12 Min AMRAP

10 Push Press 115/85

20 cal Row/Bike

30 Double Under

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CrossFit Hard

Strength

4x4 Snatch Pull 85%

4x4 Ring Muscle Up/Progression

4x30 Seconds Hallow Rock

Workout

3 Rd/Time

3 Power Snatch 105/75

5 OHS 105/75

7 Ring Dip

-Rest 2 Minutes-

3 Rd/Time

9 Power Clean 105/75

12 Front Squat 105/75

15 Pull Up

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CrossFit Plate Push

Strength

4x2 Power Snatch 60-70%

4x2 Power Clean 60-70%

4x1 Min Plank

Workout

4 Rd/Time

10 cal Row/Bike

12 Burpee Box Jump 24/20

50' Plate Push

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CrossFit Handstand Push Up Fun

Strength

6x4 Deficit HSPU

3x20 MB Sit Up

+ 10 Snatch Grip BB

Hip Extensions

Workout

For Time:

200m Run

10 BW Bench Press

400m Run

20 Push Up

800m Run

30 KB Swing

1200m Run

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CrossFit Rope Climb

Strength

5x3 Back Squat

4x20 Russian Twist w/DB

+ 15 Leg Lifts

Workout

3 Rd/Time

1 Rope Climb

5 Push Jerk 135/95

10 Deadlift 135/95

15 GHD Sit Up

25 Wallball 20/14

 

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CrossFit Toes to bar

Strength

5x2 C & J

* Working Up

5xME Handstand Work

Workout

7 Rd/Time

200m Run

6 Toes to Bar

 

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CrossFit Run

Strength

5x5 Front Squat

4xME L-Sit

Workout

15 Min EMOM

a. 100m Sprint

b. 15 KB Swing 20/16kg

c. 8 Burpee Box Jump 20"

d. 15 BB Power Snatch 45/35

e. 10 Lunge Jump (Each Side)

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CrossFit Wall Climb

Strength

3x8 Strict Shoulder Press

4x8 Bench Press

Workout

4 Rd/Time

1 Wallclimb

10 Ring Dip

30 GHD Sit Up

400m Run/Row

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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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