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Posted by on in WOD

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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CrossFit Hard

Strength

15 Min Build To Heavy Front Squat

5x5 Strict DB Shoulder Press

Workout

For Time:

800m Run

30 cal Row

25 Bar Facing Burpee

20 Cluster 115/80

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CrossFit Overhead Squat

Strength

5x2 Squat Snatch

+ 2 OHS

4x15 Side Plank Raise

+ 15 Side Crunch *Each Side

Workout

5 Rd/30 Min Cap

20 Pull Up

30 Push Up

40 Sit Up

50 Air Squat

-1 Min Rest Between Rounds-

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CrossFit Bear Complex

Strength

6x4 Back Squat

*3 Second Pause @ Bottom

5x15 MB GHD Sit Up

Workout

20 Min AMRAP

Partner Split

50 cal Bike/Row/800m Run

50 Power Clean 135/95

40 cal/600m Run

40 Push Jerk 135/95

30 cal/400m Run

30 Front Squat 135/95

20 cal/200m Run

20 Bear Complex 135/95

 

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CrossFit Run and Snatch

Strength

10 Min Alternating EMOM

a. ME Legless Rope Climb

b. Handstand Walk Practice

Workout

5 Rd/Time

400m Run/500m Row

20 DB Snatch 50/40

 

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CrossFit Bear Crawl

Strength

5x5 Standing Strict

DB Shoulder Press *AHAP

4x20 MB GHD Sit Up

Workout

For Time:

100 Front Rack Walking Lunge 95/65

*50' Bear Crawl Every Bar Drop

100 Wallball 20/14

*5 Burpee Every Ball Drop

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CrossFit Hang Power Clean

Strength

4x3 Deadlift

*3 second pause @ top

3x8 Front Squat

3xME L-Sit

Workout

5 Min AMRAP

800m Run

ME "DT" 155/105

Rest 1 Minute

5 Min AMRAP

600m Run

ME "DT"

Rest 1 Minute

5 Min AMRAP

400m Run

ME "DT"

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CrossFit KB Swing

Strength

5x4 Power Clean

+ 2 Jerk

4x1 Min Plank

Workout

"Helen"

3 Rd/Time

400m Run

21 KB Swing 24/16kg

12 Pull Up

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CrossFit Renegade Row

Strength

Build to a Heavy Squat Snatch

5x5 Snatch Grip Deadlift *Heavy

5x5 Back Squat @ 75%

Workout

15 Min AMRAP

50 Double Under

20 Renegade Row 50/35

10 DB Squat Clean 50/35

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CrossFit Partner WOD

Strength

5x12 Front Rack

Walking lunge

4x25 Ab Mat Sit Up

Workout

Partner WOD

400m MB Run

(200 Each)

100 Power Snatch 75/55

400m MB Run

75 Power Snatch 85/65

400m MB Run

50 Power Snatch 95/75

400m MB Run

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CrossFit Front Squat

Strength

4x2 Squat Snatch

4x2 Snatch Pull *Heavy

3x5 Front Squat @ 75%

Workout

3 Rd/Time

10 Chest to Bar Pull Up

10 Front Squat 165/110

10 Burpee

200m Run

 

 

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CrossFit Deadlift

Strength

12 Min Alternating EMOM

a. 4 Deficit HSPU or 8 Kipping

b. 12 MB GHD Sit Up

Workout

Buy In: 800m Run

21-15-9

Deadlift 225/155

Box Jump 24/20

Buy Out: 100 Double Under

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CrossFit Tabata This

Strength

3x3 Hang Power Clean

3x3 Clean Pull *Heavy

3x5 Back Squat *AHAP

Workout

2 Rd Tabata Alternating

Deadlift 155/105

Sit Up

- 1 Minute Rest Between-

2 Rd Tabata Alternating

Clean & Jerk 155/105

Sit Up

- 1 Minute Rest Between-

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CrossFit Wallball

Strength

10 Min EMOM

3 Power Clean

+ 3 Front Squat

+3 Push Jerk

Workout

3 Rd 4 Min AMRAP

15-12-9

Wallball 20/14

Pull Up

ME cal Row/Bike

-1 Min Rest-

Rd 2 WB & GHD Sit Up

Rd 3 WB & Toes to Bar

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CrossFit SDHLP

Strength

5x6 Front Squat

*From Floor

5x4 Snatch Pull

*Use same BB as FS

4x20 Mb GHD Sit Up

Workout

18-15-12

SDLHP 95/65

Push Press 95/65

Lateral Burpee

-800m Run-

9-6-3

SDLHP 95/65

Push Press 95/65

Lateral Burpee

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CrossFit Double Under

Strength

5x5 Hang Squat Snatch

*Working Up

4x1 Min HS Walk Practice

+ 1 Min Plank

Workout

3 Rd/Time

100 Double Under

50 Wallball 20/14

5 Bar Muscle Up

 

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CrossFit Jerk Balance

Strength

6x3 Jerk Balance

+ 3 OHS

5x15 Leg Lifts

+ 30 Double Crunch

Workout

3 Rd/Time

400m Run

12 Burpee

21 Box Jump 24/20

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CrossFit Front Rack Step Up

Strength

5x12 Front Rack

Step Up 24/20 115/80

4x1 Minute Plank

Workout

10 Min AMRAP

10 Front Squat 135/95

15 Pull Up

200m Run

 

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CrossFit Snatch Pull

Strength

5x5 Back Squat @ 85%

6x2 Squat Snatch *Working Up

4x2 Snatch Pull @ 110%

Workout

3 Rd/Time

400m Run

15 C & J 115/80

75 Double Under

Core

3 Rd

5 Strict Knee to Elbow

30 Double Crunch

 

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CrossFit Thruster

Strength

12 Min Alternating EMOM

a. 6 HSPU

b. 6 Front Squat

Workout

4 Rd 3 Min AMRAP

15 GHD Sit Up

15 Burpee

ME Thruster 95/65

-1 Min Rest-

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Carleigh Felstead
2014-12-31, 16:20
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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...
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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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