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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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Posted by on in WOD

CrossFIt KB Clean and Jerk

Strength

12 Min Alternating EMOM

a. 5 Strict Pull Up

b. 20 GHD Sit Up

Workout

5 Rd/Time

10 KB Clean & Jerk 24/16kg

20 Wallball 20/14

10 cal Row/Bike

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CrossFit DB Thruster

Strength

5x5 Front Squat *AHAP

4x1 Minute Plank Hold

Workout

5 Rd/Time

8 DB Thruster 50/35

200m Run

 

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CrossFit Front Rack Walking Lunge

Strength

4x16 Front Rack BB Walking Lunge

4x25 Sit Up

Workout

12 Min AMRAP

10 Push Press 115/85

20 cal Row/Bike

30 Double Under

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CrossFit Hard

Strength

4x4 Snatch Pull 85%

4x4 Ring Muscle Up/Progression

4x30 Seconds Hallow Rock

Workout

3 Rd/Time

3 Power Snatch 105/75

5 OHS 105/75

7 Ring Dip

-Rest 2 Minutes-

3 Rd/Time

9 Power Clean 105/75

12 Front Squat 105/75

15 Pull Up

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CrossFit Plate Push

Strength

4x2 Power Snatch 60-70%

4x2 Power Clean 60-70%

4x1 Min Plank

Workout

4 Rd/Time

10 cal Row/Bike

12 Burpee Box Jump 24/20

50' Plate Push

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CrossFit Handstand Push Up Fun

Strength

6x4 Deficit HSPU

3x20 MB Sit Up

+ 10 Snatch Grip BB

Hip Extensions

Workout

For Time:

200m Run

10 BW Bench Press

400m Run

20 Push Up

800m Run

30 KB Swing

1200m Run

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CrossFit Rope Climb

Strength

5x3 Back Squat

4x20 Russian Twist w/DB

+ 15 Leg Lifts

Workout

3 Rd/Time

1 Rope Climb

5 Push Jerk 135/95

10 Deadlift 135/95

15 GHD Sit Up

25 Wallball 20/14

 

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CrossFit Toes to bar

Strength

5x2 C & J

* Working Up

5xME Handstand Work

Workout

7 Rd/Time

200m Run

6 Toes to Bar

 

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CrossFit Run

Strength

5x5 Front Squat

4xME L-Sit

Workout

15 Min EMOM

a. 100m Sprint

b. 15 KB Swing 20/16kg

c. 8 Burpee Box Jump 20"

d. 15 BB Power Snatch 45/35

e. 10 Lunge Jump (Each Side)

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CrossFit Wall Climb

Strength

3x8 Strict Shoulder Press

4x8 Bench Press

Workout

4 Rd/Time

1 Wallclimb

10 Ring Dip

30 GHD Sit Up

400m Run/Row

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CrossFit Push Up

Strength

5x5 Back Squat

4x1 Min Plank

Workout

For Time:

30 Burpee

30 SDLHP 75/55

30 Box Jump 20"

30 Push Press 75/55

30 cal Row/Bike

30 Push Up

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CrossFit Monday

Strength

4x2 Squat Snatch

*Working Up

3x50 Dead Bug Crunch

4x4 Snatch Pull @ 80%

Workout

12 Min AMRAP

21 Double Under

15 Wallball 20/14

9 OHS 115/85

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CrossFit Back Extension

Strength

5x5 Bench Press

*AHAP

4x1 Min Plank

Workout

5 Rd/Time

200m Run

15 OHS 75/55

10 Back Extension

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CrossFit Back Rack Reverse Lunge

Strength

5x2 Snatch Balance

+ 2 Hang Squat Snatch

+ 1 Power Snatch

4x ME Ring Dip

Workout

3 Rd/Time

24 Reverse Back Rack Lunges 115/80

21 OB Burpee

18 cal Row/200m Run

15 KB Swing 24/20kg

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CrossFit Man Maker

Strength

15 Min EMOM

a. 10 Hang Power Clean 135/95

b. 20 Ab Mat Sit Up

c. 20 Push Up

Workout

5 Rd/Time

3 DB Man Maker 40/25

6 Toes to Bar

9 Wallball 20/14

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CrossFit Rope Climb

Strength

3x5 Front Squat *AHAP

4x25 GHD Sit Up

Workout

12 Min AMRAP

1 Rope Climb

12 Push Press 115/85

50 Double Under

 

 

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CrossFit Partner WOD

Strength

4x10 BB Bent Over Row

3x15 Tricep Pullover

Workout

20 Min AMRAP

Partner Alternating

12 cal Row

10 Box Jump Over 24/20"

8 DB Hang Squat Clean 50/35

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CrossFit Power Snatch

Strength

5x5 Deadlift

*AHAP

4x8 BB Ab Rollout

Workout

12 Min Alternating EMOM

Odd: 15 Power Snatch

Even: 20 Wallball

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CrossFit Floor Sweeper

Strength

5-5-3-3-3-1-1-1-1-1

Front Squat

5x5 Toes to Bar

Workout

18-15-12-9-6

OHS 95/65

Over the Bar Burpee

Floor Sweeper

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CrossFit GHD Sit Up

Strength

4x12 One Arm OHWL

   w/DB 50/35

3xME Strict Pull Up

Workout

For Time:

42 GHD Sit Up

21 Squat Clean Thruster 115/85

30 GHD Sit Up

15 Squat Clean Thruster

18 GHD Sit Up

9 Squat Clean Thruster

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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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