646 WOD 2-9-17

Endurance
Warm Up

10 Rounds each for max reps
1 Minute Row for Calories
1 Minute Max Thrusters 20/15kg
1 Minute Rest

Spend 3 sets of 1 Minute on each of the following exercises
Planks/Palloff Press/Strict Toes to Bar or leg raises

BADASS CLASS
15 Minutes of Muscle Up Progressions

OTM for 20 Minutes
2 Muscle Ups
20 Double Unders

Rest to full recovery then:
100 Pistols for time

646 Upcoming Events

February

SAVE THE DATE!  Saturday February 4th – 646 North GRAND OPENING WOD AND BBQ!!!!!!!!!   Tucson Location will be closed!!!!

Time to Prepare for the CROSSFIT 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!!!!!!