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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 Toes to bar

Strength

5x5 Hang Power Clean

4x12 DB Walking Lunge

Workout

12 Min EMOM

Odd: 12 Toes to Bar

Even: 12 SDLHP 95/65

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CrossFit Happy Halloween

Strength

4x3 Front Squat

@ 75%

3x15 Side Plank Raise

+ 15 Side Crunch Each Side

Workout

For Time:

100 Wallball 20/14

50 Sit Up

50 Wallball

25 Sit Up

25 Wallball

10 Sit Up

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CrossFit Burpee Box Jump

Strength

4x8 Push Press

4x8 Each Side

DB Bent Over Row

2 Min Accumulated L-Sit

Workout

4 Min AMRAP

21-15-9

Power Snatch 75/55

Bar Facing Burpee

Rest 1 Min

4 Min AMRAP

15-12-9

Power Snatch 95/65

Bar Facing Burpee

Rest 1 Min

4 Min AMRAP

12-9-6

Power Snatch 115/80

Burpee Box Jump

 

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CrossFit Rowing Conditioning

Conditioning

4x500m Row

4x15 Weighted Hip Extension

Workout

"Heartbreak Kid"

3 Rd/Time

10 Front Squat 185/135

20 Chest to Bar Pull Up

50 Double Under

 

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CrossFit Embrace

Strength

5x7 Back Squat *AHAP

4x3 Snatch High Pull @ 90%

3x1 Min Plank

Workout

18 Min EMOM

a. 10 cal Row

b. 15 Wallball 20/14

c. 30 Double Under

 

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CrossFit Power Snatch

Strength

5x3 Squat Snatch

4x3 Muscle Up Progression

3x1 Min Handstand Walk Practice

Workout

18 Min AMRAP

4 Bar Muscle Up

8 Power Snatch 115/75

16 Box Jump Over 24/20"

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CrossFit OHS

Strength

5x3 Hang Squat Clean

@ 70%

4x25 Sit Up

Workout

21-15-9

cal Row

Thruster 115/80

15-12-9

cal Row

Hang Squat Clean 115/80

12-9-6

Over the Bar Burpee

OHS 115/80

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CrossFit Hard

Strength

5x3 Front Squat

*3 Second Pause @ Bottom

4x10 KB Upright Row

Workout

4 Rd/Time

5 Ring Dip

10 Power Clean 165/115

25 Wallball 20/14

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CrossFit Conditioning Run

Strength

3x3 Snatch Balance

3x3 Hang Power Snatch

3x3 Squat Snatch

4x20 Second L-Sit

Conditioning

3x400m Run

30 Second Rest

5x200m Run

15 Second Rest

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CrossFit Deadlift

Strength

5x2 Push Jerk

+ 2 Split Jerk

4x25 GHD Sit Up

Workout

For Time:

800m Run

25 Deadlift 225/155

25 Sit Up

600m Run

20 Deadlift

20 Sit Up

400m Run

15 Deadlift

15 Sit Up

200m Run

10 Deadlift

10 Sit Up

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CrossFit DB Overhead

Strength

5x3 Hang Squat Clean

4x1 Min Partner Ball Roll Plank

Workout

3 Rd/Time

10 DB Man Maker

10 DB Step Up 24/20"

10 OH DB Walking Lunge Step

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CrossFit Double Under Jump Rope

Strength

5x9 HSPU

(3 Strict + 6 Kipping)

4x15 V-Up

Workout

0-5 Min

150 Double Under

12 Thruster 95/65

12 Pull Up

5-10 Min

100 Double Under

9 Thruster

12 Toes to Bar

10-15 Min

50 Double Under

6 Thruster

12 Pull Up

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CrossFit Kettlebell WOD

Strength

5x7 Front Squat

+ 13 Back Squat

@ 60%

4x1 Min Plank

Workout

For Time:

30 KB Swing 24/20

400m Row

15 Squat Clean 135/95

800m Row

15 Squat Clean 135/95

400m Row

30 KB Swing 24/20

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CrossFit Box Jump Over

Strength

5x1 Strict Shoulder Press

+ 3 Push Press

4x10 Each Side

DB Bent Over Row

3x20 V-Up

Workout

0-5 Min

25 Box Jump Over 24/20

12 SDLHP 95/65

12 Toes to Bar

5-10 Min

20 Box Jump Over 24/20

10 SDLHP 95/65

10 Toes to Bar

10-15 Min

15 Box Jump Over 24/20

8 SDLHP 95/65

8 Toes to Bar

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CrossFit Bar Facing Burpee

Strength

5x2 Power Snatch

4x25 GHD Sit Up

Workout

3 Rd

21 cal Row

15 Bar Facing Burpee

9 Squat Snatch 95/65

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CrossFit Run

Strength

15-10-5

Thruster 155/105

Ring Dip

Workout

8x400m Run

*30 Seconds Between

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CrossFit Partner WOD

Strength

3x5 Each Side Pistol

+ 10 OHS

5x5 Each Side KB Push Jerk

Workout

20 Min Partner AMRAP

40 Pull Up

40 Clean & Jerk 95/65

40 HSPU

40 OHS 95/65

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CrossFit Med Ball Clean

Strength

6x2-3 POS Squat Snatch

5x5 Ring Dip

Workout

For Time:

1500m Row

100 Double Under

50 Med Ball Clean

100 Double Under

1500m Row

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CrossFit Wallball

Strength

5x5 Bench Press

4x1 Min Plank

Workout

12 Min EMOM

Odd: 10 Pull Up

Even: 15 Wallball 20/14

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CrossFit Jump Rope

Strength

6x3 Clean & Jerk

*Working Up

4x2 Min Rope Climb Practice

Workout

For Time:

800m Run or Row

80 Double Under

21 Hang Power Clean 135/95

400m Run or Row

40 Double Under

15 Hang Power Clean 135/95

200m Run or Row

20 Double Under

9 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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