Saturday

CrossFit8608 – WODWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 5 Strict DB Burpees 8 DB Front Rack Lunge (R) 5 DB Filly Press (R) 8 DB Front Rack Lunge (L) 5 DB Filly Press (L) 8 Alt. Sit ThrusWorkoutMetcon (Time)FOR TIME 50 Double Unders 50 Sit-Ups 50 Up-Downs...

Friday

CrossFit8608 – WODWarm-upWarm-up (No Measure)2:00 Bike/Row Increasing pace every :30 Into … 3 ROUNDS 10 PVC Pass Thru + Toe Touch* 10 Bootstrappers 10/10 Moose Antlers *PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on...

Thursday

CrossFit8608 – WODWarm-upWarm-up (No Measure)GENERAL WARM-UP „Simon Says“ RULE: When Simon Says, perform 5 reps of the movement EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Sit-Ups OR AMRAP x 5 MINUTES 5 Inch Worm + Push-Up 10 Alt Groiners 10 Slam...

Wednesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 – :45 Ring Row (or DB Bent Over Row) MIN 2 – :45 Alt Samson Lunge MIN 3 – :45 Up-Down Step-Up MIN 4 – :45 Hollow RockSkillMetcon (No Measure)EVERY 2:00 FOR 5 SETS…...

Tuesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)*Have barbells ready beforehand* AMRAP x 4 MINUTES 10 Groiner + Twist 8 Cossack Squats 6 Burpee Broad Jump Into… 3 SETS 5 Deadlifts 10 Elbow Punches 5 Front Squat 5 Strict Press -Rest :20 b/t Sets- Following the...

Monday

CrossFit8608 – WODWarm-upWarm-up (No Measure)TABATA (:20 ON/ :10 OFF) MOVT 1 – Air Squat MOVT 2 – Up-Down Into… 2 SETS 10 Alternating Groiners (with a reach to the sky) :20 DB Front Rack Hold 10 Push-Ups to Down Dog (active press back & :01...

Sunday

CrossFit8608 – WODWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Lunge + Torso Twist Into… 2 ROUNDS 10 Up-Downs 10 DBL DB Deadlift 10 DBL DB SwingsWorkoutMetcon (No Measure)AMRAP x 9 MINUTES 10 Ring Rows 5 Devil’s Press...

Saturday

CrossFit8608 – WODWarm-upWarm-up (No Measure)2 ROUNDS :15 Butt Kickers In Place :15 High Knees :15 Lateral Hops :15 Jumping Jacks Into… 3 ROUNDS 10 Clean Deadlifts 10 Hang High Pulls 10 Hang Muscle CleansStrengthPower Clean (2-2-2-2-2)2-2-2-2-2 Power...

Friday

CrossFit8608 – WODWarm-upWarm-up (No Measure)3 ROUNDS (7:00 MINUTE CAP) 5/5 Moose Antlers 5/5 Single Leg Lunge 5/5 Elbow Punches 8 Shoulder Press 8 Front Squat 8 Kip SwingsWorkoutFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsStrengthThruster (5×3)5×3...

Thursday

CrossFit8608 – WODWarm-upWarm-up (No Measure)3:00 Progressive Pacing on the Bike… 1:00 EZ Pace 1:00 Moderate Pace :30 Moderate-High Pace :30 Hard Pace Into… 2-3 ROUNDS 4 Big Arm Circles Back 4 Big Arm Circles Forward 8 Alt. Samson Stretch 10 Alt. Side Lunges...