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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 Ring Dip

Strength

4x7/13

Front/Back Squat

@ 94% of Monday

3x25 Ab Mat Sit Up

Workout

"Elizabeth"

21-15-9

Power Clean 135/95

Ring Dip

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CrossFit Double Under Jump Rope

Strength

10 Min Alternating EMOM

a. 5 Bench Press

b. 5 Power Clean

Workout

5 Rd/Time

100 Double Under

10 DB Push Press 50/35

 

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CrossFit Squat Cycle

Strength

4x7/13

Front/Back Squat

@65%

3x1 Min Plank

Workout

12 Min Alternating EMOM

a. 12 Pull Up

b. 12 Burpee

 

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CrossFit Better

Conditioning

18 Min Alternating EMOM

a. 6 HSPU *Kipping

b. 15 cal Row/Assault Bike

Workout

3 Rd

5 Bar Muscle Up

10 Squat Snatches 115/85

15 Box Jump Over 24/20"

 

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CrossFit Row

Strength

20 Thruster

Rest 2 Min

15 Thruster

Rest 1 Min

9 Thruster

4xME L-Sit In Between

Workout

4 Rd/Time

25 cal Row

25 Wallball 20/14

25 Pull Up

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CrossFit Fun

Strength

15 Min Alt EMOM

a. 1 Rope Climb

b. 2 Snatch Pull

+ 2 Squat Snatch

c. HS Walk Practice

Workout

"Linda"

For Time:

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

Bench Press

Deadlift

Squat Clean

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CrossFit Burpee Box Jump

Strength

10 Min Alternating EMOM

a. 4 Clean & Jerk

60-75%

b. 3 Clean Pull 85%

Workout

5 Rd/20 Min Time Cap

5 Burpee Snatch 95/65

5 Burpee Deadlift 95/65

5 Burpee Pull Up

5 Burpee Power Clean 95/65

5 Burpee Box Jump 24/20"

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CrossFit Push Press

Strength

5x5 Front Squat

*AHAP

4x1 Min Plank

Workout

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

Wallball 20/14

GHD Sit Up

Push Press 95/65

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Keep Calm CrossFit On

Strength

5x3 Push Press

+ 2 Push Jerk

+ 1 Split Jerk

4x10 Each Side

DB Bent Over Row

Workout

18 Min AMRAP

10 Ring Row

10 Pistol Each Side

10 Box Jump 24/20"

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CrossFit DB Walking Lunge

Strength

5x5 Back Squat *AHAP

4x25 GHD Sit Up

Workout

50-40-30-20-10

KB Swing 24/16kg

DB Walking Lunges 50/35

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CrossFit Overhead Squat

Strength

20 Min Snatch

Form Practice/Work up to 1 RM

4x1 Min Plank

Workout

21-18-15-12

OHS 115/75

6" Target Burpee

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CrossFit Double Unders

Strength

6x5 Front Squat *AHAP

4x10 Lat Pullover

Workout

15 Min AMRAP

30 Double Under

15 Power Clean 135/95

8 Toes to Bar

 

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CrossFit One Arm Overhead Squat

Strength

12 Min Alt EMOM

a. 8 Deadlift 225/155

b. 12 Burpee

Workout

4 Rd

10 DB Snatch Each Arm 50/35

200m Row

3 Rd

10 Single Arm OHS Each Arm 50/35

200m Row

2 Rd

15 DB Push Press 50/35

200m Row

 

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CrossFit We Love Burpees!

Strength

15 Min To Work

Up to Heavy Squat Snatch

3x10 Each Side

DB Bent Over Row

Workout

150 Burpee

For Time

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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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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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