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!

Saturday 4/11/15

Saturday Dynamic Warm Up “CINDY” As Many Rounds As Possible In 20 Minutes Of: 5 Pull Ups 10 Push Ups 15 Squats
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Friday 4/10/2015

Run 300M STRENGTH 3 Sets of: 2-3 Rounds Not for Time . KB Alternating Press 6,6,6,6 Ring Row 12 (20X1) Weighted Planks 30 Sec . SL RDL 6,6,6,6 Rest 30 Seconds Double Under Practice 30 sec . . Hollow Rocks 12 Wrist Rollers 2 times Ext only . . Rest 30 Seconds . . . Farmers Walk...
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Wednesday 4/8/15

Warm Up STRENGTH 7 Minute AMRAP 7 Minute AMRAP L-Sit Leg Raise x10 Back Squat 10,10,10 (30X1) 10 Dips 10 Pull Ups TM Press x5 each side . 10 Lunge Jumps 10 Back Extensions Bear Crawl 20m . Rest 3 Minutes 30 Seconds
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Tuesday 4/7/2015

MB Warm Up Technique 3 Rds For Distance . Hang Clean 3,3,3,3,3 Row for 3 Minutes . . Rest 1 Minutes . . Assault Bike for 3 Minutes . . Rest 1 Minutes . . Run  3 Minutes . . Rest 1 Minute
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Monday 4/6/2015

Monday 4/6/15 Warm Up Strength 3 Rds For Time 3 Rds Floor Press 5,5,5,5,5 4 Turkish Get Ups Wall Walk Ups and Hold 30 seconds BB Row  5,5,5,5,5 6 1 Arm Swings Each Arm Band Rotator 90/90 . 8 TRX Rows Band Pull Aparts x15 . 10 V-Ups . . Rest 90 Seconds
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Saturday 4/4/15

“Fight Gone Bad!” Three rounds of: Wall-Ball 20/16 Sumo Deadlift High Pull 35kg / 25kg Box Jump, 20/16 Push Press, 35kg /25kg Row (Calories) *In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is...
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Friday 4/3/15

STRENGTH Every 4 Minutes for 20 Minutes Mobility Front Squat  4,4,4,4,4,4 4 Snatch Below Knee 10 Minutes . 8 Bulgarian SS . . 16 Band GM .
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Wednesday 4/1/15

Warm Up STRENGTH 50 Minute AMRAP Mobility Glute Pedestal x100 Front Press 50,50,50,50,50 100 Dips 10 Minutes 1 Arm Carry x300m Weighted Pull Up 50,50,50,50 100 1 Arm Row (400% BW) .
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Tuesday 3/31/15

Technique For Time Clean From Knee 3,3,3,3,3 50 Double Unders . 500 Meter  Row . 40 Meter Walking  Lunge . 400 Meter Row . 30 Burpees . 400 Meter Row . 40 Meter Walking  Lunge . 500 Meter  Row . 50 Double Unders
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