CrossFit 646
5151 N. Oracle Rd. Suite 132
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!

CrossFit Class 5-24-17

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646 WOD 5-24-17 CrossFit Class Bench Press 5,5,5,5,5 Pendlay Row 5,5,5,5,5 AMRAP in 20 Minutes with a partner of: 60 KB Swings 60 Toes to Bar
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CrossFit Class 5-23-17

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646 WOD 5-23-17 CrossFit Class Strength Bias Back Squats 8 sets of 3 reps @ 80% Do a set every 1:45 Conditioning Bias Every 1:45 for 8 sets 6 Front Squats 8/6 Calorie Row 6 V-Ups AMRAP in 12 Minutes of: 100 Single Unders 30 second Handstand Hold (must stay in 6×4 tile) 16 1...
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CrossFit Class 5-22-17

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646 WOD 5-22-17 Wes For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plate Post time to comments. U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North...
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CrossFit Class 5-20-17

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646 WOD 5-20-17 CrossFit Class 0-10 Minutes Diane 21-15-9 Deadlifts 102/52 225/155lbs HSPU 10-20 Minutes Alternate OTM 15/12 Calorie Row 12 Burpees Over Bar
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CrossFit Class 5-19-17

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646 WOD 5-19-17 CrossFit Class Every 2:00 for 8 sets of: 3 Snatches @70% of max 10 PVC or Barbell Snatch Balances AMRAP in 16 minutes with a Partner of: 9 Box Jump Overs 24/20 6 KB Swings AHAP 3 Muscle Ups or 3 Chest to Bar
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Endurance and BADASS Class 5-18-17

Endurance Class 10 Rounds of Row 250 Meters 25 Handstand Walk or Shoulder taps Rest 3 Minutes 10 Rounds of 30/20 Calorie Bike 50 Foot Farmers Carry AHAP Rest 3 Minutes 10 Rounds of 200 Meter Run 20 sit ups BADASS CLASS Jerk *Driving under the bar
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CrossFit Class 5-17-17

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646 WOD 5-17-17 CrossFit Class Against a 20 Minute running clock complete the following: Buy in: 800 Meter Run Then AMRAP of: 10 Cleans 43/29kg  95/65 100 Meter Run 9 Cleans 50/40 110/85lbs 100 Meter Run 8 Cleans 60/45   130/100 lbs 100 Meter Run 7 Cleans 70/50 155/110lbs 100...
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CrossFit Class 5-16-17

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646 WOD 5-16-17 CrossFit Class For Time: 15 Push Press 15 Knees to Elbows 15 Pull Ups 12 Push Press 12 Knees to Elbows 12 Pull Ups 9 Push Press 9 Knees to Elbows 9 Pull Ups 6 Push Press 6 Knees to Elbows 6 Pull Ups 3 Push Press 3 Knees to Elbows 3 Pull Ups *Use 3/4 bodyweight for...
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CrossFit Class 5-15-17

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646 WOD 5-15-17 CrossFit Class Warm up with foam rolling Take 15 Minutes to complete the following: Strength Bias Back Squat 6 sets of 5 reps @ 75-80% of 1RM Conditioning Bias Every 5 Minutes for 15 Minutes 12 Front Squats 250 Meter Row 20 Russian Swings 9 Minute AMRAP 10 Step...
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