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

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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Friday 2/27/15

Warm up STRENGTH EMOM for 12 Minutes of For Time: Abs . Deadlift 6,6,6,6,6 (3011) Odd: 8 Front Squat 1 Mile Run x200 . . Even: 15 Banded Y’s . .
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Wednesday 2/25/15

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 100 meter shuttle run Even: Double unders 30 . . Bear Crawl 30m Renegade Row no push up . . .
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Tuesday 2/24/15

Warm Up EMOM for 10 Minutes 4 Rds With Partner switching arms each round EMOM for 8 Minutes MB Warm Up Odd: Push Press x5 1 Arm 30m Farmer’s Carry (partner 1) Odd: 10 Iso Hip Ups Each Leg . Even: Bulg SS x5 Each 10 1Arm Swings (partner 2) Even: 15 Sit Ups . Add 2-6 kg to...
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Monday 2/23/15

Warm Up RUN EMOM for 10 Min of: RUN Metcon RUN .  400M Odd: 10 Muscle Cleans 400M  10,20,30 400M Abs x200 reps 3 Minutes Rest Even: 12 Lateral Lunge 3 Minutes Rest TRX Row . . . . . Slams .
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Saturday 2/21/15

Dynamic Warm Up “Kelly” . 5 Rds For Time . 400m Run . 30 Box Jumps . 30 Wall Ball Shots
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Friday 2/20/15

Warm UP STRENGTH Metcon STRENGTH . . EMOM for 8 Minutes 4 Rds for Time EMOM for 10 Minutes Abs MB Warm Up Odd: Push Press x6 6 HSPU Odd: 6 Burpees x100 . Even: Bulg SS x6 Each 10 MB Wall Ball Even: 6 Overhead Squat . . Use 4RM Press for Push Press 14 KB Swings 24kg/16kg . .
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Wednesday 2/18/15

Warm Up Not for Time w/ Partner Tabata Abs Box Jump x5 4 Rds of: Thrusters x200 Waiters Walk x30m 20 Walking Lunges Pull Ups . Bear Crawl 30m Partner Power Planks . . . Rear Raise x15 in between each Rd . .
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