CrossFit 646 Weekly WOD 7/8-7/14
MondayClean 70-80/3×2, 80-90/2×3, 90+/1×4 Devil’s SprintFor time:21-15-9:Dumbbell devils presses 35/20s– Perform 10 x 50-ft shuttle runs after each set. Grip accessory3 min farmer holdthen3 rounds30s... Read More
CrossFit 646 WOD 7/1-7/7
MondayClean 70-80/3×3, 80-90/2×3, 90+/1×3**still not a max but heavier than last week If desired 3 RFT15/12 cal row15 DB thrusters 50/35s Accumulate 3 min hang... Read More
CF646 Weekly WODs 6/10/2024
MondayClean 50-60/5×3, 60-70/4×5 For Time1k Row7 Rounds30 Double Unders12 Snatches 70/50lbsthen1k Row Post3 sets100′ suitcase carry15 weight side bends EXTRA WORK3 sets: 10/10 pall-off press3... Read More
CF646 Weekly WODs
MondayMurph1 Mile Run100 Pull Ups200 Push Ups300 Squats1 Mile Run*20/14# Vest TuesdayFor Time21-15-9Double DB Deadlifts 50/35s42-30-19Box Jumps 24/20″*84 Double Unders after each round WednesdayOT3:00 for... Read More
Weekly WODs 1/1/2024
MondayStrict Press 60/5, 70/5, 80/5+ For Time6-9-15-21Wall WalksChest to Bar60-90-150-210Double Unders*18 Minute cap 3 setsDB lat raise 15 + DB bent Row 15 TuesdayBack Squat... Read More
Weekly WODs 12/26
MondayMerry Christmas! TuesdayIn 8 Minutes3 rounds6 Toes to Bar6 Squat Snatch 75/55lbsthen 3 rounds7 Toe to bar5 Squat Snatches 95/65lbsthen in 4 minutes3 rounds8 Toes... Read More
CF646 Weekly WODs 12/18
MondaySnatch 3,3,2,2,1,1,1 AMRAP in 12M6 DB OH Squats 50/35lbs6 Shuttle Runs (50′)*add 2 OH Squats every round Tuesday5 sets2 Weighted Pull Ups2 Turkish Get Ups*Build... Read More
Weekly WODs 12/11
MondayFor time:100 double-unders75 hang power cleans 75/55lbs75 Sit Ups75 push presses 75/55lbs100 double-unders 3 Rounds10/10 Single Arm DB Press10 DB Lat Raise10 Biceps Curl TuesdayCoach... Read More
CrossFit Class Week of 12/4
Monday Back Squat 5,4,3,2,1 AMRAP in 4 Min 5 Chest to Bar 5 Thrusters 155/105lbs Rest 1 min AMRAP in 4 min 10 Chest to... Read More
CrossFit 646 Weekly WOD 10/16-10/23
MondayBack Squat 55/10, 60/20, 65/10 5 rounds10 Power Cleans 135/95lbs15 wall balls 30/20 to 10′50 double unders TuesdayAlternate OTM for 20M1-3 Srict Ring Muscle UpsPause... Read More