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Posted by on in WOD

CrossFit I love Thrusters

Strength

5x3 Power Clean

+ 1 Jerk

4x15 MB GHD Sit Up

Workout

5 Rd

*30 Second Thruster 135/95

 30 Second Rest

*30 Second Strict Pull Up

 30 Second Rest

*30 Second Burpee

 30 Second Rest

 

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CrossFit Burpee Box Jump

Strength

6x5 Back Squat

*AHAP

5x45 Second Plank

Workout

12 Min AMRAP

200m Run

4 Strict HSPU

6 Burpee Box Jump 24/20"

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CrossFit Jump Rope

Strength

12 Min Alternating EMOM

a. 3 Power Snatch

+ 2 Squat Snatch

b. 6 Toes to Bar

Workout

For Time:

150 Jump Rope

20 Pull Up

10 Squat Clean 115/85

150 JR

15 Pull Up

15 Squat Clean

150 JR

10 Pull Up

20 Squat Clean

150 Jump Rope

 

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CrossFit KB Goblet Squat

Strength

9 Min EMOM

3 Power Clean

+ 3 Front Squat

+ 3 Push Jerk

Workout

For Time:

1000m Row/800m Run

20 One Arm DB Snatch

40 Goblet Squat

800m Row/600m Run

16 One Arm DB Snatch

36 Goblet Squat

600m Row/400m Run

12 One Arm DB Snatch

30 Goblet Squat

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CrossFit Kettle Bell WOD

Strength

20 Min to

Work Up to

1 RM Squat Snatch

Workout 

12 Min Alternating EMOM

a. 20 KB Swing 24/20

b. 20 Lunge Jump

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CrossFit Fun

Strength

15 Minutes

to Find 1 RM

Clean & Jerk

Workout

20 Min EMOM

Even: 10 cal Row/Bike/150m Run

Odd: 10 HSPU

 

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CrossFit Back Squat

Strength

5x7/13 Front/Back

Squat @ 65%

4x25 Ab Mat Sit Up

Workout

4 Min AMRAP

18 OHS 75/55

18 Bar Facing Burpee

Max cal Row

-Rest 1 Minute-

4 Min AMRAP

15 OHS 95/65

15 Bar Facing Burpee

Max cal Row

-Rest 1 Minute-

4 Min AMRAP

12 OHS 115/75

12 Bar Facing Burpee

Max cal Row

 

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CrossFit Push Press

Strength

10 Min Alternating EMOM

a. 50' Bear Crawl

b. 15 Med Ball Clean

Workout

7 Rd/Time

21 Push Press 75/55

100m Sprint

9 Back Extension

 

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CrossFit Legless Rope Climb

Skill

10 Min Alternating EMOM

a. 8 HSPU

b. 1 Legless Rope Climb

Workout

30-20-10

Deadlift 185/135

Med Ball Clean

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CrossFit Handstand Push Up

Strength

5x5 Back Squat

4x10 Banded Good Morning

Workout

For Time:

400m Run

26 HSPU

400m Run

26 Kb Swing 24/16

400m Run

26 Wallball 20/14

400m Run

26 GHD Sit Up

400m Run

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CrossFit Push Up

Strength

6x2 Squat Clean

+ 1 Jerk

4x1 Min Plank

Workout

12 Min Alternating EMOM

a. 10 cal Row/Bike

b. 15 Thruster 65/45

c. 7 Chest to Bar Pull Up

 

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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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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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