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

Name
Email
Phone
 

Two Rockin' Boxes to Get Your WOD On!

Friday 2/13/15

Foam Roll Strength Every 4 Minutes for 16 Minutes Dynamic Mobility RDL 4,4,4,4,4 4 DB Snatches Each Arm . TRX 3 Way  4,4,4,4,4 6 Box Jumps . . 8 Back Extensions . . 10 Iso Hip Ups Each Leg
READ MORE

Wednesday 2/11/15

Foam Roll Strength Complete as many rounds and reps Dynamic Mobility Press 4,4,4,4,4 as possible in 10 Minutes of: 8 minutes of BB Lunge 4,4,4,4,4 1 Deficit Push Up Handstands . 1 Overhead Squat L-Sits . 2 Deficit Push Ups . . 2 Overhead Squat . . and so on…ascending ladder
READ MORE

Tuesday 2/10/15

Dynamic Mobility EMOM for 5 Minutes With a Partner Perform 5 Rds of Each Exercise Snatch Warm Up 3 Snatch from Hip @ 75% Each Round is when both partners perform . . 45 Seconds of Work and 15 Seconds of Rest . Rest 2 Minutes 1 Minutes Rest for both Partners in between sets . ....
READ MORE

Monday 2/9/15

Foam Roll Strength 4 Rds For Time Plate Abs x100 Dynamic Mobility Front Squat 4,4,4,4,4 10 Pistols Alt Legs Squat Specific Warm Up Inverted Row 4,4,4,4,4 (30X1) 10 Renegade Rows . . 10 1 Arm KB High Pulls
READ MORE

Saturday 2/7/2015

Foam Roll “Low Ceiling Filthy Fifty” Dynamic Mobility For time: . 50 Box jump, 20/16 inch box . 50 Kettlebell Row, Each Arm 16/12 kg . 50 Kettlebell swings, 16/12 kg . Walking Lunge, 50 steps . 50 Supine Toe To Barbell . 50 Push press,  20/15 kg . 50 Back extensions ....
READ MORE

Friday 2/6/2015

Foam Roll Strength Skill Dynamic Mobility RDL 6,6,6,6 EMOM 18 minutes KB Row 6,6,6,6 (20X1 Tempo) minute 0,3,6,9,12,15 *use 95-110% of Fr sq 6RM for RDL Knee Pwr Sn – OH SQ (2+2) minutes 1,4,7,10,13,16 6 Box Jumps minutes 2,5,8,11,14,17 9 Front Squat
READ MORE

Wednesday 2/4/2015

Foam Roll Strength Every 4 Minutes for 16 Minutes of: Dynamic Mobility Press 6,6,6,6 5 HSPU Handstands Bulgarian Split Sq 6,6,6,6 10 Russian Swings Jump Rope or Line Hops *1st Press is 10RM +5% 5 Renegade Rows then perform 3 solids sets of 10 Face Pulls 8 reps with 1 to 2 reps...
READ MORE

Tuesday 2/3/2015

Foam Roll EMOM for 10 Minutes 3 Rounds Dynamic Mobility Pwr Sn + Hip Sn 70%/(1+1)x2 For Max Reps or Calories Snatch Warm Up 60 Sec Assault Bike 45 Sec Rest 60 Sec TRX Row 45 Sec Rest 60 Sec Abmat Sit Up 90 Sec Rest
READ MORE

Monday 2/2/2015

Foam Roll Strength 12 Minutes With Partner of: Dynamic Mobility Front Squat 6,6,6,6 KB Complex Squat Specific Warm Up BB Row 6,6,6,6 1 Arm Swing x10 Each Arm *1st fr sq is 10RM +10% 1 Arm Farmer’s Carry x20m Each Arm then perform 3 solids sets of KB Halos x3 Each Way 6 reps...
READ MORE