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!

Monday 6/29/15

STRENGTH 11 Minute AMRAP Every 3 Minutes for 15 Minutes 3 Squat Snatch 62/44 Press 5,4,3,2,1 Work to about 85-90% for the single 6 Box Jump 30/24 Bulgarian Split Squat 5 Each Leg 9 Push Ups 1 Arm Row 8 Each Arm (30X1) 12 Sit Ups
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Saturday 6/27/15

Perform the following with a total partner score “Fran” with one partner working while the other rests. 21-15-9 Fran and the second couplet must be performed Thrusters 44/30kg completely by 1 partner before the 2nd partner Pull Ups starts.  The mile row can be split...
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Friday 6/26/15

STRENGTH 6 RDS for Time: Back Squat 4 Muscle Ups 5,4,3,2,1,1,1 16 KB Snatches 20/12 KG New 8,8,6,6,4,4 300 M Run
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Wednesday 6/24/15

STRENGTH 27 Minute AMRAP with a Partner:  EMOM for 8 Minutes *1 partner does cyclical exercise while other does Partnered movement for reps then swap. Score is total reps. Bench Press 2×5 @70%, 2×3 @75%, 2×2@80%, 2×1@85-90% 100single unders / Dips 750m ro...
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Tuesday 6/23/15

Every 2 Minutes for 10 Minutes of: 10 Minute AMRAP 10 Walking Lunges 4 Power Cleans 62/44 6 Turkish Get Ups 8 Strict Pull Ups Rest 3 Minutes 5 Minute AMRAP 8 Burpees 16 KB Swings
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Monday 6/22/15

STRENGTH For Time: Every 1.5 Minutes for 12 minutes 25, 20, 15, 10, 5 5 Front Squat Sit ups 6-8 Supinated Inverted Row (30X1) 5, 10, 15, 20, 25 Unbroken sets of: Wall Balls 20/16 10″/8′
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Saturday 6/20/15

CrossFit Main Site June 3, 2015 For time: 50 box jumps, 24-inch box 25 handstand push-ups 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5 handstand push-ups
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Friday 6/19/15

EMOM for 8 Minutes 3 Rds For Time: 3 Cleans 30 Pistols 3 Jerks 30 Pull Ups 900 M Run
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Wednesday 6/17/15

STRENGTH 10 Minute AMRAP: Strict Press Every 2 minutes for 16 Minutes (8sets) 10 Wall Balls 2×5 @70%, 2×3 @75%, 2×2@80%, 2×1@85-90% 3 Deadlifts 80Kg/60Kg *New People 8×5 with Moderate Weight Superset Strict Press with Weighted Pull Up (same Reps)
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