CrossFit 646 Weekly WOD 7/15-7/21
MondayClean 50-60/5×2, 60-70/4×3, 65-75/3×2 6RFT10 Burpee Deadlifts 50/35s10 Box Jumps 30/24″ TuesdayBack Squat 50/5, 70/3, 80/1, 85/1, 90/1, 95/1 95+/1 Every 4:00 minutes for 5... Read More
CF646 Weekly WODs 6/10/2024
MondayClean 50-60/5×3, 60-70/4×5 For Time1k Row7 Rounds30 Double Unders12 Snatches 70/50lbsthen1k Row Post3 sets100′ suitcase carry15 weight side bends EXTRA WORK3 sets: 10/10 pall-off press3... Read More
CF646 Weekly WODs 12/18
MondaySnatch 3,3,2,2,1,1,1 AMRAP in 12M6 DB OH Squats 50/35lbs6 Shuttle Runs (50′)*add 2 OH Squats every round Tuesday5 sets2 Weighted Pull Ups2 Turkish Get Ups*Build... 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 646 Weekly WODs 11/7-11/13
MondayBack Squat 90-94/3×3 AMRAP in 14 minutes14/11 cal row7 Bar Muscle Ups50′ HS Walk TuesdayOTM for 9 MinutesSHSPU 40%Double Unders 50%Toes to Bar 40% 5... Read More
CrossFit 646 WOD 10/24-31
Monday Back Squat 90/1×4, 80/Max reps AMRAP in 20 Minutes 5 Snatches 135/95lbs 10 Lateral Burpees over Bar 15 Chest to Bar Pull ups 10... Read More
CrossFit 646 WOD 10/17-23
MondayBack Squat 85-88/6×4 AMRAP in 10M20 Wall Balls 20/1410 Snatches 95/65lbs Post3 sets8/8 Reverse Lunges25 Banded Leg Curls TuesdayOTM for 8M50% of SHSPU50% of Double... Read More
CrossFit Class 10/13
Thursday AMRAP in 30 Minutes 500m Row 3 Rounds of Strict Cindy *1 Round of Strict Cindy is: 5 Strict Pull Ups 10 Push Ups... Read More
CrossFit Class 10/12
Wednesday Clean Lift off + Clean + Jerk 70-80/1×5 OT3M for 12 Minutes 12/9 cal Bike 12 Deadlifts + 9 Hang Cleans + 6 STOH... Read More
CrossFit Class WOD 10/11
Tuesday OT30s for 5 Minutes 15% of max SHSPU in a minute For Time 200 Double Unders 35 Toes to Bar 100 Double Unders 35... Read More