646 Blog

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...

27 Nov 2022

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CrossFit 646 Weekly WODs 11/28-12/4

Monday Back Squat 50/10, 60/10, 60+/10 5 Rounds For Time 200m Run 8 Power Cleans 185/115lbs 200m Run 12 Bar Facing Burpees Tuesday For Time...

22 Nov 2022

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CrossFit 646 Weekly WODs 11/21-11/29

Monday Back Squat 1RM 20 minutesBlack and Blue 5 Rounds For Time 10 Power Cleans 135/95lbs 10 Lateral Burpees Tuesday Test 30 Burpee Muscle Ups ...

13 Nov 2022

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CrossFit 646 Weekly WODs 11/14-11/20

MondayBack Squat Build to heavy 3 repsThen max set at 84% of max 5 Rounds For Time15 Lateral Burpees over Bar5 Snatches 155/115lbs TuesdayAOTMMax SHSPURest...

09 Nov 2022

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CrossFit 646 Weekly WODs 11/7-11/13

MondayBack Squat 90-94/3×3 AMRAP in 14 minutes14/11 cal row7 Bar Muscle Ups50′ HS Walk TuesdayOTM for 9 MinutesSHSPU 40%Double Unders 50%Toes to Bar 40% 5...

31 Oct 2022

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CrossFit 646 Weekly WOD 10/31-11/6

Monday HAPPY HALLOWEEN! Back Squat 88-92/3×3, 82/max repsNIGHTMARE On RIVERBELL ROAD For Time 27-21-15-9 Overhead Squats 75/55lbs Chest to Bar Power Snatch 75/55lbs Tuesday AOTM...