Thursday

CrossFit8608 – WODWarm-upWarm-up (No Measure)EMOM x 4:00 Min 1 – Row (Mod Effort) Min 2 – 2 Wall Walks + 8 Ring Rows Into… EMOM x 4:00 Min 1 – Row (Mod Effort) Min 2 – 4 Burpees + 8 Jumping LungesExtended Warm-upWarm-up (No Measure)3 SETS...

Wednesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)3 ROUNDS 1:00 Bike (Increasing effort each round) 5 Inchworms 10 Step Back Lunges 10 Med Ball Push Presses 10 Jump Squats 5 Broad Jumps With a barbell… 2 ROUNDS 5/5 Full Grip Elbow Punches 10 Tall Muscle Cleans 10...

Tuesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 8 Plate G2OH 6 Lunges 50FT Plate Waiter Walk (25’ R/25’ L)*WorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 30 MINUTES 15/10 Calorie Bike :30 OH Plate Hold (45/25) 20/15 Calorie Row 20 Step-ups...

Monday

CrossFit8608 – WODWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 100m Run 3 Ring Rows or Jumping Pull-ups 3 Push-ups 6 Air SquatsWorkoutMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear...

Sunday

CrossFit8608 – WODWarm-upWarm-up (No Measure)TABATA WARM-UP…Grab a plate, and a mat: 4 SETS x 4 STATIONS (:20 on / :10 off) -Rotate between each movement in each set MOVT 1- Plate G2O MOVT 2- Plate Strict Press MOVT 3- Plate Windmill* MOVT 4- Plate Sit-Ups...

Saturday

CrossFit8608 – WODWarm-upWarm-up (No Measure)PARTNER WARM-UP…IN TEAMS OF 2: JUNKYARD DOG WARM-UP 5X EACH PARTNER P1: Sit with legs straight in front of the body, arms out like a T P2: Jump over 1 arm + legs + 1 arm x 5 reps Then… 5X EACH PARTNER P1 starts...

Thursday

CrossFit8608 – WODWarm-upWarm-up (No Measure)Play a Game! Then… 3 Rounds of… 5/5 SA KB Sumo Deadlift 5/5 SA RKBS 10 Plank Transitions 10 Scap Pull UpsWorkoutMetcon (AMRAP – Reps)EMOM x 18 MINUTES MIN 1 — :50 Max Reps of „KB Flow“...

Wednesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)2:00 EZ ROW… -Into- 3 ROUNDS (w/ a light DB)… 6 SA Standing DB High Pull (L) 6 SA DB Strict Press (L) ‘25 SA DB OH Walk (L) 6 SA Standing DB High Pull (R) 6 SA DB Strict Press (R) ‘25 SA DB OH Walk ®...

Tuesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 500m Row or 1500m Bike 2 ROUNDS 5 Bootstrappers 5 PVC Good Mornings 5 Inch Worms + Push-Up 2 ROUNDS 8 Barbell Good Mornings 8 Scap Push-Ups 8 Scap Pull-Ups 8 Tuck Ups 2 ROUNDS...

Monday

CrossFit8608 – WODWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK…3-4 ROUNDS 100m Run 10 Reverse Lunges w/ Twist 10 Push Up to Pike 8 Box Step Ups 8 Up Downs (:01 Pause in Perfect Plank)WorkoutMetcon (Time)FOR TIME* 400m Run 50 Box Jump + Step-Down...