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Recent blog posts

Posted by on in WOD

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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CrossFit Pistols

Strength

3x5 Back Squat *AHAP

3x3 Snatch Pull

+ 6 Power Snatch

Workout

12 Min AMRAP

10 HSPU

20 cal Row

30 Pistol *Alternating

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CrossFit Diane WOD

Strength

15 Min EMOM

a. 5 Power Snatch

b. 5 Power Clean

c. 45 Second Plank Hold

Workout

"Diane"

For Time:

21-15-9

Deadlift 225/155

HSPU

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CrossFit Jackie WOD

Strength

Find 1 RM

Back Squat

4x8 Each Arm

DB Bent Over Row

Workout

"Jackie"

For Time:

1000m Row (800m Run)

50 Thruster 45/35

30 Pull Up

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CrossFit Toes to Bar

Skill

500 Double Under

For Time

Workout

50 C & J 135/95

*EMOM 6 Toes to Bar

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CrossFit No More Excuses

Strength

Find 1 RM

Front Squat

4x12 Back Extension

Workout

11.2

15 Min AMRAP

9 Deadlift 155/100

12 Push Up

15 Box Jump

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CrossFit Good Morning

Strength

3x4 Front Squat @ 60%

4x8 Good Morning

Workout

21-15-9

Wallball 20/14

Pull Up

Thruster 95/65

Box Jump 24/20"

KB Swing 24/20kg

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0

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CrossFit Hard

Strength

4x8 Bulgarian Split Squat

(Each Side w/DB)

4x1 Minute Plank

Workout

21-18-15-12-9

Deadlift 225/155

Burpee

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CrossFit Handstand Fun

Strength

4x2/4 Front/Back Squat

@ 70%

3x2 Minutes Rope Climb Practice

Workout

12 Min Alternating EMOM

a. 12 Kipping HSPU

b. 50 Double Under

 

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CrossFit Valentine WOD

Strength

12 Min Alternating EMOM

a. 3 Snatch Balance

+ 2 OHS

+ 1 Squat Snatch *AHAP

b. 20 Sit Up

Workout

5 Rd 3 Min Each

Max cal Row for 60 Seconds

Then Max Turkish Get Up for Remainder

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0

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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