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 8-26-15 WOD

Performance Fitness Every 3 Minutes for 15 Minutes Every 3 Minutes for 15 Minutes 3 Snatch Pulls Front Squats 12, 10, 8, 6,4 3 Hang Squat Snatch L Sit Press 8,8,8,8,8 3 Snatch Balance KB Clean 16 (8each arm) *Loading is 70% of best Snatch Rest 4 Minutes For Time 20 Wall Balls...
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Tuesday 8-25-15 WOD

Performance Fitness 3 Rounds not for Time: 3 Rounds not for Time: 10 Band Pull Aparts (2021) 10 Band Pull Aparts (2021) 10 Russian Swings 10 Dumbell Rows (2021) 10 GHD Sit Ups 10 Barbell Leg Raises “Elizabeth” AMRAP in 35 minutes with a partner and only 1 Partner...
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Monday 8-24-15 WOD

Performance Fitness Every 90 Seconds  for 15 Minutes Every 3 Minutes for 12 Minutes Snatch Press 12,12,12,12 60%/3, 65%/3, 70%/3, 75%/2, 80%/2, 85%/2, 90%/1, 80%/2, 70%/3, 65%/5 Straight Leg Sit up 15,15,15,15  Kettlebell Swings 18,18,18,18 4 Rds for Time 4 Overhead Squats...
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Saturday 8-22-15 WOD

Performance Fitness CrossFit Open 15.1 and 15.1A CrossFit Open Scaled 15.1 and 15.1A Complete as many rounds and reps as possible in 9 minutes of: Complete as many rounds and reps as possible in 9 minutes of: 15 Toes to Bar 15 hanging knee raises 10 Deadlifts 115/75lb...
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Friday 8-21-15 WOD

Performance Fitness Every 2 Minutes for 16 Minutes Every 2 Minutes for 16 Minutes Back Squat  65%/5, 70%/5, 75%/5, 80%/3, 85%/3, 90%/1, 90%+/1, (80%/3)3 Back Squat  65%/5, 70%/5, 75%/5, 80%/3, 85%/3, 90%/1, 90%+/1, (80%/3)3 Handstand Walk for Distance in 10 Seconds 2 Wall Walk...
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Wednesday 8-19-15 WOD

Performance Fitness Take 10 Minutes and work to a Heavy Snatch Balance Bench Press  5,5,3,3,1,1 Then Hang Squat Snatch 65%/3, 70%/3, 75%/3, (80%/2)x4 RDL 5,5,5,5,5,5 Bench Press  65%/5, 70%/5, 75%/5, 80%/3, 85%/3, 90%/1, 90%+/1 For Time: RDL 5,5,5,5,5,5 21-15-9 Thrusters 30/25kg...
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Tuesday 8-18-15 WOD

“Chelsea” Emom until you fail to complete the round in the minute 5 Pull Ups 10 Push Ups 15 Air Squats Extra Cardio: 8x 3minutes with 1:30 rest in between (bike, row, or run) *record distance for each
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Monday 8-17-15 WOD

Performance Fitness Every 3 Minutes for 15 Minutes EMOM for 10 Minutes 3 Deadlifts 5 Front Squats 3 Hang Squat Cleans 10 Renegade Row 3 Jerks *Make sure you are using weights that allow you to finish in the minute Calories on Assault Bike 15/10 Rest 5 Minutes then: *Loading is...
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Saturday 8-15-15 WOD

“Nancy” 5 Rounds for Time 400 Meter Run Overhead Squat 44/30kg
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