CrossFit 646
75 W. River Rd suite 101
Tucson AZ 85704
admin@crossfit646.com
Phone: 520-612-7056
CrossFit 646 North
8591 N. Silverbell Rd.
Tucson AZ 85743
admin@crossfit646.com
Phone: 520-389-8837

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Two Rockin' Boxes to Get Your WOD On!

Wednesday 2/25/15

Warm Up Not for Time w/ Partner EMOM for 8 Minutes of: Tabata 3x5x10 seconds Box Jump x5 4 Rds of: Odd: 5 Muscle Snatches Air Squats Weighted Planks TM Press x5 each side 100 meter shuttle run Even: Double unders 30 . . Bear Crawl 30m Renegade Row no push up . . .
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Tuesday 2/24/15

Warm Up EMOM for 10 Minutes 4 Rds With Partner switching arms each round EMOM for 8 Minutes MB Warm Up Odd: Push Press x5 1 Arm 30m Farmer’s Carry (partner 1) Odd: 10 Iso Hip Ups Each Leg . Even: Bulg SS x5 Each 10 1Arm Swings (partner 2) Even: 15 Sit Ups . Add 2-6 kg to...
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Monday 2/23/15

Warm Up RUN EMOM for 10 Min of: RUN Metcon RUN .  400M Odd: 10 Muscle Cleans 400M  10,20,30 400M Abs x200 reps 3 Minutes Rest Even: 12 Lateral Lunge 3 Minutes Rest TRX Row . . . . . Slams .
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Saturday 2/21/15

Dynamic Warm Up “Kelly” . 5 Rds For Time . 400m Run . 30 Box Jumps . 30 Wall Ball Shots
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Friday 2/20/15

Warm UP STRENGTH Metcon STRENGTH . . EMOM for 8 Minutes 4 Rds for Time EMOM for 10 Minutes Abs MB Warm Up Odd: Push Press x6 6 HSPU Odd: 6 Burpees x100 . Even: Bulg SS x6 Each 10 MB Wall Ball Even: 6 Overhead Squat . . Use 4RM Press for Push Press 14 KB Swings 24kg/16kg . .
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Wednesday 2/18/15

Warm Up Not for Time w/ Partner Tabata Abs Box Jump x5 4 Rds of: Thrusters x200 Waiters Walk x30m 20 Walking Lunges Pull Ups . Bear Crawl 30m Partner Power Planks . . . Rear Raise x15 in between each Rd . .
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Tuesday 2/ 17/15

Warm Up STRENGTH EMOM for 16 Minutes of: not for time Abs . Deadlift 8,8,8,8 (3011) Odd: 8 Deadlift 15 Banded Y’s  2 x 45 sec plank  Even 8 kb row 40m farmers carry 2 x 10 hollow rocks . . 2 x 10 Windmills .
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Monday 2/16/15

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it...
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Saturday 2/14/15

Cupid Never Quits In pairs for Total Reps . Meet Cute 3 minutes of: Patner high 5 Push Ups Courtship 5 minute ascending ladder “I go, you go” of: Goblet Squats Swings Meet the Parents 3 Minutes of: Partner Jump Over Burpees Move In 5 Minutes of: 60M Farmers Carry...
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