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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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CrossFit Valentine WOD

Strength

12 Min Alternating EMOM

a. 3 Snatch Balance

+ 2 OHS

+ 1 Squat Snatch *AHAP

b. 20 Sit Up

Workout

5 Rd 3 Min Each

Max cal Row for 60 Seconds

Then Max Turkish Get Up for Remainder

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CrossFit Clean and Jerk

Strength

4x2/4 Front/Back

Squat @ 70%

5x10 BB Ab Rollouts

Workout

10 Min Ascending Ladder

3 C & J 135/95

3 Over the Bar Burpee

6&6, 9&9, 12&12...

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CrossFit Kettlebell

Strength

3x4 Front Squat @ 60%

4x8 DB Bent Over Row (Each Side)

+ 5 DB Thruster

Workout

21-18-15-12

Wallball 20/14

Toes to Bar

KB Swing 24/20

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CrossFit KB Farmer Carry

Strength

15 Min EMOM

a. 1 Rope Climb

b. 3 Squat Snatch

c. 20 Ab Mat Sit Up

Workout

4 Rd/Time

50' KB Farmer Carry 24/20

15 cal Row

12 Box Jump Over 24/20

9 SDLHP 95/65

6 Chest to Bar Pull Up

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CrossFit Over Head Squat

Strength

6x2/4 Front/Back

Squat @ 94% of Monday

5x20 GHD Sit Up

Workout

10 Min Alternating EMOM

a. 8 Toes to Bar

b. 8 OHS 95/65

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CrossFit Embrace

Strength

10 Min Alternating EMOM

a. 2 Strict Press

+ 3 Push Press *AHAP

b. 45 Second Plank

Workout

3 Rd/Time

30 Wallball 20/14

20 cal Row/Bike

10 Box Jump 24/20"

 

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CrossFit Over the Bar Burpee

Strength

6x2/4 Front/Back Squat

@ 100%

5x10 Side Plank Raise

+ 10 Side Crunch Each Side

Workout

15-12-9

Thruster 75/55

30-24-18

Over the Bar Burpee

 

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CrossFit Pistol

Strength

3x4 Front Squat @ 60%

3x10 Each Side DB Bent Over Row

4x1 Min Plank

Workout

3 Rd/Time

10 Pistol (5 Each Side)

20 One Arm DB OHWL (right)

10 Pistol (5 Each Side)

20 One Arm DB OHWL (left)

50 Sit Up

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CrossFit Batman Partner WOD

Strength

12 Min EMOM

a. 6 OHS 95/65

b. 45 Second Plank

Workout

20 Min AMRAP

Partner Split

12 cal Row

12 Power Snatch 95/65

12 Toes to Bar

12 Wallball 20/14

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CrossFit Row

Strength

6x2/4 Front/Back Squat

@ 94% of Monday

5x100 Deadbug

Workout

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

Push Press 115/75

50-100-150-200-250-300-350-400-450-500m Row

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CrossFit Overhead Walking Lunge

Strength

5x1 Big Clean Complex

4x25 Leg Lifts

Workout

15 Min EMOM

a. 50' OHWL 95/65

b. Max Pull Up (40 Seconds)

c. 50 Double Under

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CrossFit Box Jump Over

Strength

6x2/4 Front/Back

Squat @ 95%

5x20 GHD Sit Up

Workout

5 Rd

10 DB Snatch 50/35

10 Box Jump Over 24/20"

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CrossFit DB Man Maker

Strength

3x4 Front Squat @ 60%

5x3 Power Clean

Workout

5 Rd/Time

5 DB Man Maker 40/25

10 Push Press 95/65

15 Pull Up

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CrossFit cal Row/Bike

Strength

10 Min EMOM

Even: 3 Bear Complex *AHAP

Odd: 45 Second Plank

Workout

5 Rd 4 Min AMRAP

1 Min Rest Between

20 cal Row/Bike

1 Killer Sprint

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CrossFit Burpee Box Jump

Strength

6x3/6 Front/Back

Squat @ 94% of Monday

4x2 Min Rope Climb Practice

Workout

5 Rd/Time

10 Burpee Box Jump 24/20"

15 KB Swing 24/20kg

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CrossFit Snatch Balance

Strength

10 Min EMOM

Even: 3 Snatch Balance

+ 3 Reverse Lunge Each Side

Odd: 20 GHD Sit Up

Workout

7 Rd/Time

9 Power Snatch 75/55

15 Wallball 20/14

21 Double Under

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CrossFit Ring Stablility

Strength

6x3/6 Front/Back

Squat @ 90%

4x3 Ring MU

or Muscle Up Progression

Workout

"JT"

21-15-9

HSPU

Ring Dip

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CrossFit DB Snatch

Strength

3x4 Front Squat @ 60%

4x8 Bent Over BB Rows

Workout

For Time:

20 cal Row

10 DB Snatches Each Side 50/35

20 cal Row

8 DB Snatch

20 cal Row

6 DB Snatch

20 cal Row

4 DB Snatch

20 cal Row

2 DB Snatch

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CrossFit Burpee Box Jump

Strength

10 Min EMOM

Even: 10 OHS 95/65

Odd: 20 Ab Mat Sit Up

Workout

5 Rd/Time

10 Thruster 95/65

8 Toes to Bar

6 cal Row/Bike

4 Power Clean 95/65

2 Burpee Box Jump

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CrossFit Squat Love

Strength

6x3/6 Front/Back

Squat @ 94%

4x8 GoodMornings

Workout

21-15-9-3

Squat Clean 75/55

Push Up

Core

3 Rd

25 MB Sit Up

10 MB Russian Twist

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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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