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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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    Members will first master the basics and with this foundation, each member will find success in reaching their goals. NO membership contracts, NO extra fees, NO gimmicks...
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WOD

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Posted by on in WOD

CrossFit Pull Up

Strength

5x5 Back Squat @ 75%

4x25 Partner MB Sit Up

Workout

0-5 Min

200m Run

1 Rd Cindy

5-10

200m Run

2 Rd Cindy

10-15

200m Run

3 Rd Cindy

15-20

200m Run

4 Rd Cindy

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CrossFit Embrace It

Strength

5x5 Front Squat

@ 80%

4x20 V-Up

+15 Side Plank Each Side

Workout

For Time:

75 Wallball 20/14

25 Deadlift 225/155

15 Bar Facing Burpee

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CrossFit Overhead Squat

Strength

3x10 Strict DB Shoulder Press

+ 10 Ring Tricep Extension

4x1 Min Plank

Workout

12 Min EMOM

Even: 3 OHS 95/65

Odd: 10 Toes to Bar

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CrossFit Conditioning

Strength

5x3 Squat C & J

@ 80%

4x25 Sit Up

Workout: Conditioning 

4x400m Run: Rest 20 Seconds

+ 200m Run: Rest 30 Seconds

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CrossFit HSPU Fun

Strength

Find 3 RM

Back Squat

5x ME Handstand Walk/Practice

Workout

15 Min AMRAP

55 Power Snatch 95/65

55 Pull Up

55 cal Row

55 HSPU

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CrossFit DB Man Maker

Strength

5x ME Bench Press (BW)

5x2 Hang Snatch High Pull

+ 1 Hang Squat Snatch

Workout

12 Min AMRAP

200m Run

12 Burpee Box Jump 24/20

9 DB Man Maker 50/35

 

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CrossFit Making People Better

Strength

5x3 Hang Power Clean

+ 2 Jerk

4x1 Min Plank

Workout

4 Rd/Time

15 cal Row

20 OHWL 45/35

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CrossFit Front Rack Step Up

Strength

5x3 Strict Shoulder Press

4x ME L-Hang

Workout

15 Min AMRAP

8 Each Leg Front Rack

Step Up 20"

10 DB Push Press 50/35

 

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CrossFit Single Leg Roman Deadlift

Strength

4x15 Each Leg

Single DB Roman Deadlift

4x20 Close Grip Bench Press

Workout

4 Min AMRAP

400m Run

21 Deadlift 115/80

1 Min Rest

4 Min AMRAP

200m Run

15 Front Squat 115/80

1 Min Rest

4 Min AMRAP

100m Run

9 Thruster 115/80

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CrossFit Wallball AMRAP

Strength

5x5 Back Squat

4x1 Min Plank

Workout

12 Min AMRAP

3 Toes to Bar

3 Wallball 20/14

3 Box Jump 24/20"

*Adding 3 Reps per movement each round

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 CrossFit Front Squat

Strength

5x2 Push Jerk

4x8 Strict Pull Up

Workout

3 Rd/Time

30 Deadlift 185/135

20 Front Squat

10 Power Clean

*2 Min Rest Between Rds

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CrossFit Bar Facing Burpee

Conditioning

4x400m Run

*25 Sit Up Between

Workout

"Twister"

3 Rd

10 Power Snatch 95/65

10 Bar Facing Burpee

@10 Min

2 Rd

15 Power Snatch 115/80

15 Bar Facing Burpee

@20 Min

30 Power Snatch 135/95

30 Bar Facing Burpee

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CrossFit Walking Lunge

Strength

5x3 OHS

4x4 Strict or Weighted Pull Up

3x20 Each Side Plank Raises

Workout

10 Rd/Time

5 Hang Power Snatch 95/65

20 Walking Lunge

 

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CrossFit Thruster

Strength

6x1 Hang Snatch Pull

+ 1 Hang Squat Snatch

4x1 Min Plank

Workout

AMRAP

0-5 Min: 10 cal Row

            10 Toes to bar

Rest 1 Minute

6-11 Min: 200m Run

             10 Thruster 95/65

Rest 1 Minute

12-17 Min: 20 Double Under

               10 Box Jump

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CrossFit Haters Gonna Hate

Strength

5x6 Deadlift

4x3 Deficit HSPU 6/4"

Workout

For Time:

9-15-21-15-9

KB Swing 24/20

Push Up

Wallball 20/14

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CrossFit Dumbbell Push Press

Strength

5x3 Hang Power Clean

+ 5 Front Squat

* Work Up

4x20 GHD Sit Up

Workout

5 Rd/Time

15 Burpee

12 DB Push Press

9 DB Reverse Lunges

6 DB Deadlift

50/35# Dumbbells

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CrossFit Ring Dips @#%$!

Strength

5x1 Squat Clean

+ 2 Front Squat

*Adding Each Set

4x25 Ab Mat Sit Up

Workout

5 Rd/Time

10 Ring Dip

200m Run

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CrossFit Back Rack Bulgarian Split Squat

Strength

4x10 Glute Ham Raises

3x8 Each Side

Back Rack Bulgarian Split Squat

Workout

5 Rd/Time

10 KB Swing 24/20kg

10 Ring Push Up

10 Squat Jump

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CrossFit DB Walking Lunge

Strength

3x15 Good Morning

5x5 Muscle Up Or Muscle Up Progression

Workout

3 Rd/Time

20 cal Row

20 DB Walking Lunge 50/35

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CrossFit Fun

Strength

5x2 Front Squat

+ 1 Split jerk

4x1 Minute Plank

Workout

For Time:

21-15-9

Deadlift 225/155

HSPU

21-15-9

Double Under

Box Jump 24/20"

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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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