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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 Med Ball Run

Strength

6x6 Back Squat

5x10 GHD MB Sit Up

Workout

For Time:

50/35 cal Bike/Row

100 Double Under

800m MB Run

100 Double Under

50/35 cal Bike/Row

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CrossFit Front Rack Walking Lunge

Strength

5x16 Front Rack

Walking Lunge *AHAP

4x20 MB GHD Sit Up

Conditioning

Rx Athletes: 4x800m Run

*30 Seconds Between

Md Athletes: 4x600m Run

*30 Seconds Between

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CrossFit Clean

Strength

9 Minute EMOM

1 Hang Squat Clean

+ 1 Squat Clean

+1 Split Jerk

-1 Minute Rest-

3 Minute EMOM

1 Squat Clean + 1 Split Jerk

Workout

3 Rd/Time

15 Hang Power Clean 115/75

20 Wallball 20/14

25 cal Row/Bike

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CrossFit Deadlift Run

Strength

5x5 Front Squat

*AHAP

4x ME Strict Pull Up

+ ME L-Hang

Workout

3 Rd/Time

500m Row

12 Deadlift 225/155

21 Pull Up

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CrossFit Power Snatch

Strength

5x10,8,6,4 & 2

Power Snatch

*Add weight each set

4x1 Minute Plank Hold

Workout

4 Rd 3 Minute Each

15/10 cal Bike/Row

15 Bar Facing Burpee

ME Push Press 135/95

in time remaining

-1 Minute Rest Between Rounds-

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CrossFit Hang Squat Clean

Skill/Conditioning

10 Minute Alternating EMOM

a. ME Strict HSPU

b. ME cal Row 40 Seconds

Workout

5 Rd/Time

200m Run

30 Double Under

9 Hang Squat Clean 115/75

 

 

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CrossFit DB Squat Clean Thruster

Strength

6x2 Squat Snatch

*Working Up

5x7 Back Squat

Workout

21-15-9

DB Cluster 50/35

Pull Up

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CrossFit Rope Climb

Strength

6x1 Legless Rope Climb

+ 1 Regular Rope Climb

5x5 Deadlift *AHAP

Workout

15 Min AMRAP

18 cal Row

15 Wallball 20/14

12 Reverse DB Lunge

9 Toes to Bar

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CrossFit Clean & Jerk

Strength

12 Minute Alternating EMOM

a. 15 MB GHD Sit Up

b. 2 Squat Clean + 1 Split Jerk

Workout

For Time:

21 Bar Facing Burpee

21 Power Clean 135/95

21 Bar Facing Burpee

21 Second L-Sit Hold

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CrossFit Running WOD

Strength

10 Minute Alternating EMOM

a. 3 Front Squat

*Pause @ Bottom

b. 45 Second Plank

Workout

For Time:

800m Run

50 OHS 45/35

800m Run

50 Thruster 45/35

800m Run

50 Front Squat 45/35

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CrossFit Wallballs

Conditioning

6x200m Run

*15 Seconds Between

Workout

8 Min AMRAP

10 Toes to Bar

30 Double Under

-2 Minute Rest-

8 Min AMRAP

Wallball 20/14

*15 Ab Mat Sit Up Every Break

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CrossFit Ring Muscle Up Progression

Skill

10 Min Alternating EMOM

a. 5 Ring Muscle Up

or MU Progressions

b. 50 Crunches

Workout

20 Min AMRAP

7 Hang Power Clean 135/95

7 Burpee

200m Run

 

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CrossFit Overhead Squat

Strength

7x1 OHS *3 Second Pause @ Bottom

+ 1 OHS

6x12 DB Walking Lunge

Workout

15 Min AMRAP

55 Power Snatch 75/55

55 Pull Up

55 cal Row

55 HSPU

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CrossFit Thruster Fun

Strength

15 Minutes to Find

1 RM Snatch

10 Minutes to Find

1 RM Clean & Jerk

Workout

5 Rd/Time

20 cal Row/Bike (200m Run)

10 Thruster 95/75

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CrossFit Toes to bar

Strength

3x2 Power Snatch

3x2 Snatch Pull

5x5 Back Squat

Workout

8 Min AMRAP

10 Toes to Bar

10 Burpee

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CrossFit Double Under Jump Rope

Strength

10 Minute

Alternating EMOM

a. 6-8 Strict or Deficit HSPU

b. 15 MB GHD Sit Up

Workout

For Time:

80 Double Under

80 Air Squat

800m Run

400m MB Run

40 KB Swing 24/16

40 cal Row/Bike or 600m Run

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CrossFit Bench Press

Strength

5x6 Bench Press

4x5 Ring Dip

Workout

4 Rd/Time

400m Run

15 OHS 95/65

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CrossFit Front Squat

Strength

5x5 Front Squat

@ 75%

5x5 Deadlift *Work Up

Workout

21-15-9

Squat Snatch 95/65

Pull Up

Core

3 Rds

15 Russian Twist

15 Leg Lift

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CrossFit Handstand Fun

Skill

12 Min E2MOM

a. Rope Climb Practice

b. Handstand Walk Practice

c. 400m Run

Workout

5 Rd/Time

15 GHD Sit Up

15 call Row/Bike (200m Run)

15 Burpee Box Jump 24/20

 

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CrossFit Toes to Bar

Strength

12 Min Alternating EMOM

a. 6-8 Strict HSPU

b. 6-8 Bulgarian Split Squat

c. 45 Second Plank

Workout

7 Rd E3MOM

400m Run/200m Run

12 Toes to Bar

 

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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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