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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 DB Thruster

Conditioning

6x200m Run

*15 Second Rest Between

Workout

30-20-10

DB Thruster 50/35

Toes to Bar

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CrossFit Bench Press

Strength

14 Min Alternating EMOM

a. 3 Squat Snatch *Work Up

b. 10 Med Ball GHD Sit Up

Workout

5 Rd/Time

200m Run

10 Bench Press 135/95

5 Box Jump 30/24"

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CrossFit GHD Sit Up

Strength

5x8 Bench Press

4x15 Side Plank Raise Ea Side

Workout

27-21-15-9-3

Power Snatch 75/55

Wallball 20/14

GHD Sit Up

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CrossFit Conditioning

Skill

10 Min Practice

Rope Climb

   &

Double Under

Conditioning

7 Min Run/Row/Bike

30 Second Rest

6 Min Run/Row/Bike

30 Second Rest

5 Min Run/Row/Bike

30 Second Rest

4 Min Run/Row/Bike

15 Second Rest

3 Min Run/Row/Bike

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CrossFit Making People Better

Strength

12 Min Alternating EMOM

a. 2 Squat Clean

+ 1 Jerk *Work Up to 75%

b. Handstand Walk Practice

Workout

3 Rd/Time

10 Deadlift 155/105

10 Burpee BJ 24/20

10 Hang Power Clean 155/105

10 HSPU

 

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CrossFit Toes to Bar

Strength

10 Min Alt EMOM

a. 15 KB Swing 24/20

b. 10 Thruster 95/65

Workout

10 Min EMOM

7 Toes to Bar

7 Burpee

Core

4x1 Min Plank

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CrossFit Front Squat

Strength

7 Min EMOM

1 Squat Snatch

+ 2 Power Snatch

+ 3 OHS

Workout

For Time:

400m Run

40 DB Lunges 50/35

400m Run

30 Pull Up

400m Run

20 Front Squat 155/105

400m Run

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CrossFit No One Likes Thrusters

Conditioning

6x1:30 Min Run

15 Second Rest

Workout

10 Min EMOM

5 Burpee

+

5 Thruster 115/80

Core

4 Rd

1 Min Plank

15 Side Crunch

15 Side Plank Raise

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CrossFIt Camille Split Jerk

Strength

10 Min Alternating EMOM

a. 2 Power Clean

+ 2 Front Squat

b. 3 Split Jerk

Workout

14 Min AMRAP

10 Burpee Box Jump 24/20

14 DB Front Rack Walking Lunge 50/35

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CrossFit Fun

Strength

5x3-6 Strict HSPU

4x25 Ab Mat Sit Up

Workout

3x50 DU

   20 Wallball 20/14

   25 cal Row/400m Run

2x50 DU

   20 Wallball 20/14

   20 cal Row/300m Run

1x50 DU

   20 Wallball 20/14

   15 cal Row/200m Run

30 Minute Cap

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CrossFit Snatch Balance

Strength

10 Min Alt EMOM

a. 2 Power Snatch

+ 2 OHS *Add weight each set

b. 5 Back Squat *AHAP

Workout

3 Rd/Time

5 Strict Pull Up

10 Ring Dip

15 Front Squat 135/95

20 Push Jerk 135/95

25 cal Row/400m Run

 

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CrossFit cal Row

Strength

5x8 Front Squat

4x6 Bench Press

Workout

4 Rd

Min 1: 1 Round Cindy

(5 Pull Up, 10 Push Up, 15 Air Squat)

Min 2: 12 cal Row/Bike

Min 3: ME C & J 135/95

 

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CrossFit Over the Bar Burpee

Strength

4x8 Ring Dip

3x50 Deadbug

2x1 Rope Climb

Workout

6-9-12-9-6

Front Squat 155/115

Over the Bar Burpee

Chest to Bar Pull Up

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CrossFit Front Rack Bulgarian Split Squat

Strength

4x6 Each Side

Front Rack Bulgarian Split Squat

3x6 Each Side DB Renegade Row

Workout

Buy In: 35 cal Row

5 Rd

10 Burpee

10 Push Press 115/85

Buy Out: 800m Run

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CrossFit Behind the Neck Push Press

Strength

6x2 Squat Snatch

+ 2 OHS + 2 Behind the Neck Push Press

4x1 Min Plank

Workout

20 Min AMRAP

15 cal Row

12 Power Snatch 75/55

9 Toes to Bar

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CrossFit Conditioning

Skill

8 Min E2MOM

a. Rope Climb Practice

b. Handstand Walk Practice

Conditioning

6 Min Run

45 Second Rest

6 Min Run

45 Second Rest

5 Min Run

30 Second Rest

4 Min Run

30 Second Rest

3 Min Run

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CrossFit Push Jerk

Strength

14 Min Alternating EMOM

a. 3 Power Clean

+ 3 Front Squat

+ 3 Push Jerk

b. 15 GHD Sit Up

Workout

For Time:

30 C & J 135/95

25 Pull Up

20 C & J 135/95

15 Pull Up

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CrossFit Handstand Fun

Strength

10 Min EMOM

5 cal Row + 3 HSPU

Workout

"Midline March"

3 Rd/Time

25 GHD Sit Up

50' Handstand Walk

50' OHWL 155/115

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CrossFit Barbell

Strength

5x6 Bench Press

4x6 Ring Dip

Workout

13 Min AMRAP

15 Deadlift 135/95

12 Hang Power Clean 135/95

9 Front Squat 135/95

6 Push Jerk 135/95

3 Thruster 135/95

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CrossFit Hang Power Snatch

Strength

5x5 Back Squat *AHAP

4x3 Squat Snatch

4x3 Snatch Pull

Workout

Alternating for Time:

25-20-15-10-5

Hang Power Snatch 95/65

100-80-60-40-20

Double Under

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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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