646 Blog

MondayClean Pulls 90/3×3, 95/3×3 For Time3 Rounds10 Hang Squat Cleans 135/95lbs20 Chest to Bar400m Run Post3 sets10 Lat Pull Overs10 Biceps Curl Tuesday3 Rounds Each...

09 May 2023

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CrossFit 646 Weekly WODs 5/8

MondayStrict Press 1RM 4 rounds For Time21/16 Cal Bike15 Toes to Bar7 Double DB Burpee Deadlifts 50/35s5 Double DB Cleans 50/35s3 Devil’s Press 50/35s TuesdayBack...

13 Apr 2023

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CrossFit 646 Weekly WODs 4/17

MondayBack Squat Build to 3RM in 15 minutes In Teams of 3For Time with 1 Athlete Working20-30-40-50-60Toes to Bar30-25-20-15-10Squat Snatch 155/105lbs TuesdayBench Press 90/5, 95/3,...

19 Mar 2023

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CrossFit 646 Weekly WODs 3/20-3/26

MondayBack Squat 3×5@70% of 5RM 33X1 tempo OT2M for 10 Rounds15 Wall Balls 20/14#15 Sit UpsMax Cal Bike in Remaining time Tuesday2 Push Jerk +...

12 Feb 2023

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CrossFit 646 Weekly WODs 2/13-2/17

Monday Back Squat 50/5, 60/4, 70/3, 80/2, 90/1 AMRAP in 4 minutes 5 Chest to Bar 5 Thrusters 165/115lbs Rest 1 min AMRAP in 4...

31 Dec 2022

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CrossFit 646 Weekly WODs 1/2-1/9

MondayBack Squat 10, 10, 8, 8, 6, 6 6 Rounds For Time7 Power Cleans 155/105lbs14 Wall Balls 30/20lbs Tuesday4 Rounds For Time400m Run8 Bar Muscle...

23 Dec 2022

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CrossFit 646 Weekly WODs 12/26-1/1

MondayOTM for 5 MinustesSquat Clean 70-80%/2OTM for 5 MinustesSquat Clean 80+/1 AMRAP in 6 Minutes6 Front Squats 155/105lbs8/6 Cal Bike6 Bar Muscle UpsRest 1 minute...

23 Dec 2022

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CrossFit 646 WODs 12/18-12/25

MondayBack Squat 8,8,8,8 AMRAP in 14 Minutes2-4-6-8-10 etcClean & Jerk 155/105lbsChest to Bar TuesdayPush Press 5,5,5,3,3,3,1,1,1 7 Rounds For Time15/12 Cal Bike10 Toes to Bar5...

03 Dec 2022

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CrossFit 646 Weekly WODs 12/5-12/12

MondayBack Squat 20 Rep Max .10-9-8Power Clean 155/115lbsMuscle UpsImmediately into.7-6-5Power Clean 185/135lbsMuscle UpsImmediately into4-3-2-1Power Cleans 205/155lbsMuscle Ups TuesdayFor Time800M Run12 Wall Walk PLUS!36 Toes to...