CrossFit 646 Weekly WOD 7/8-7/14
MondayClean 70-80/3×2, 80-90/2×3, 90+/1×4 Devil’s SprintFor time:21-15-9:Dumbbell devils presses 35/20s– Perform 10 x 50-ft shuttle runs after each set. Grip accessory3 min farmer holdthen3 rounds30s... Read More
Weekly WODs 12/11
MondayFor time:100 double-unders75 hang power cleans 75/55lbs75 Sit Ups75 push presses 75/55lbs100 double-unders 3 Rounds10/10 Single Arm DB Press10 DB Lat Raise10 Biceps Curl TuesdayCoach... Read More
CrossFit Class 10/15
Saturday Deadlift 80/1×5 AMRAP in 15 Minutes 10 Deadlifts 185/105lbs 15 Lateral Burpees over Bar 20 Wall Balls 20/14lbs
CrossFit WOD 11-18-15
Fitness Performance Sumo Deadlift 5,4,3,2,1 (RPE 9/10) C&J 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1 Toes to Bar Progressions Clean Pull 115%/2×3 Front Squat... Read More
CrossFit WOD 11-17-15
Fitness Performance EMOM for 8 Minutes Power Clean blocks knee 75%/1, 80%/1 8 American Swings RDL Snatch Grip 90%/3×3 8 V-ups Every 3 Minutes for... Read More
CrossFit WOD 11-16-15
Fitness Performance Every 3 Minutes for 15 Minutes Snatch 70%/1, 75%/1, 80%/1, 85%/1, 87.5%/1, 90%/1, 92.5/1, 95%/1, 85%/1×2 Front Press work to a 5RM over... Read More
CrossFit WOD 11-4-15
Fitness Performance Every 2 Minutes for 10 Minutes In 10 Minutes Work to a Heavy Clean + Split Jerk(1+3) Back Squat 5,4,3,2,1 (RPE 90%) Then... Read More
CrossFit WOD 10-31-15
Performance Fitness Snatch 60/2, 65/2, 70%/2, 75%/2, 80%/2, 85%/1×3, 87.5%/1×3 Zombie WOD Clean and Jerk 60/2, 65/2, 70%/2, 75%/2, 80%/2, 85%/1×3, 87.5%/1×3 If you are... Read More
CrossFit WOD 10-30-15
Performance Fitness Front Squat 4 sets of 3 reps building to a heavy Triple Deadlift 5,5,5,5 (30X1) *aim for more than last week 2K Row... Read More
CrossFit WOD 10-28-15
Performance Fitness Clean & Jerk (1+2) Front Press 5,4,3,2,1 (RPE 9/10) *Work to a Heavy Double as form allows Bent Over Row 5,5,5,5,5 Then Perform... Read More