CrossFit 646
75 W. River Rd suite 101
Tucson AZ 85704
admin@crossfit646.com
Phone: 520-612-7056
CrossFit 646 North
8591 N. Silverbell Rd.
Tucson AZ 85743
admin@crossfit646.com
Phone: 520-389-8837

Friday 3/13/15

Run 400M STRENGTH EMOM for 12 Minutes of Run 400m Abs . Bench Press 10,10,10 Odd: Walking Lunge 20 Steps . x200 . RDL 10,10,10 Even: 10 BB Row . .
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Wednesday 3/11/15

Warm Up Not for Time w/ Partner EMOM for 8 Minutes of: Tabata 3x5x10 seconds Box Jump x5 4 Rds of: Odd: 5 Muscle Snatches Air Squats Weighted Planks TM Press x5 each side Farmers Carry 50m Even: Double Unders 30 . . Bear Crawl 30m Renegade Row no push up . . .
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Tuesday 3/10/15

Tuesday STRENGTH Metcon BULLETPROOFING . EMOM for 8 Minutes 4 Rds With Partner switching arms each round EMOM for 8 Minutes MB Warm Up Odd: Back Squats  x8 1Arm 30m Farmer’s Carry Odd: 10 Iso Hip Ups Each Leg . Even: Pull Ups x8 10 1Arm Swings Even: 15 Sit Ups . . 10 1 Arm...
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Monday 3/9/15

Warm Up RUN EMOM for 10 Min of: RUN Metcon RUN .  600M Odd: 10 Power Cleans 600M  10,20,30 600M Abs x200 reps 3 Minutes Rest Even: 10 Box Jumps 3 Minutes Rest Wall Balls . . . . . Slams .
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Saturday 3/7/15

CrossFit Open 15.2 games.crossfit.com  
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Friday 3/6/15

Warm Up STRENGTH EMOM for 16 Minutes of Every 3 Minutes for 12 Minutes Abs . Deadlift 4,4,4,4,4,4 (3011) Odd: 5 Front Squat Run 200m x150 . .             12 Banded Y’s 10 Walking Lunges . . . Even: 5 Handstand Push Ups 15 Back Extensions . . .              5 Pull Ups ....
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Wednesday 3/4/15

Warm Up Not for Time w/ Partner EMOM for 8 Minutes of: Tabata Box Jump x5 Farmers Carry 50m Odd: KB Row 15 DB Snatch Alt Arms Each Set Waiters Walk x30m Power Plank Even: Double Unders 25 . Bear Crawl 30m Band Pull Apart x15 in between rds . .
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Tuesday 3/3/15

  Warm Up STRENGTH Metcon Abs . EMOM for 12 Minutes 4 Rds for Time x100 reps MB Warm Up Odd: Push Press x4 6 HSPU . . Even: Bulg SS x4 10 MB Wall Ball . . Add 2-6 kg to last week’s PP 14 KB Swings 24kg/16kg . .
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Monday 3/2/15

Warm Up RUN Metcon RUN Metcon RUN .  500M 15,12,9 500M 15,12,9 500M Abs x200 reps 3 Minutes Rest Power Cleans 3 Minutes Rest Burpees . . . 27,18,9 . Overhead Squats . . . Supine Toe to Bar . . . . . 3 Minutes Rest . . .
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Saturday 2/28/15

CrossFit Open 15.1 http://games.crossfit.com/
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