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CrossFit WOD 1-30-17

29
Jan

CrossFit WOD 1-30-17

646 WOD 1-30-17

CrossFit Class
Bench Press 5,5,5,3,3,1,1
Bent Over Row 8,8,8,8,8,8
*perform as a superset

Open Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.

see Games.crossfit.com for scaled versions! We will be following the scaled versions
in class!

646 Upcoming Events

February

February 1st – 5AM classes start at 646 North!

SAVE THE DATE!  Saturday February 4th – CrossFit 646 North GRAND OPENING WOD AND BBQ!!!!!!!!!

Time to Prepare for the OPEN AND FRIDAY NIGHT LIGHTS (STARTS FEBRUARY 24TH and goes through the end of March)  First Open Announcement is February 23rd!!

“The Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of hundreds of thousands of competitors.

Held mostly in CrossFit affiliates and garage gyms—or wherever you happen to be—the Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.

Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country.

Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. ” -Games.crossfit.com

March

Friday Night Lights every Friday in March!

31st  De-Fat Challenge Ends!  Pinch out!

SUMMER 2017   GRAND OPENING OF CrossFit 646 2.0!!!!!!