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
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 10-16-15
Performance Fitness Power Clean 65%/3×5 Back Squat 10,8,6,4 Back Squat X/5×3 Renegade Rows 10,10,10,10 “FINAL” Then: 14-10-6 reps for time: (8 Min timecap) 10 Rds... Read More
CrossFit WOD 10-14-15
Performance Fitness Clean and Jerk 75%/2×3, 77.5%/2×3, 80%/1×4 4 Rds Not For Time Clean Pull + Jump Shrug 105%/(3+3)x4 5 Step up Front Squat heavy/5×5 5... Read More
CrossFit WOD 10-13-15
Performance Fitness “Double DT Smash” w/ a Partner “Scaled Smash” w/ a partner 2 Rounds for time: (10 Min timecap) 2 Rounds for time: (10... Read More
CrossFit WOD 10-12-15
Performance Fitness Snatch 75%/2×3, 77.5%/2×3, 80%/1×4 4 Rounds Not For Time: Sn Pull + Jump Shrug 105%/(3+3)x4 5 Power Snatch Overhead Squat work to 5... Read More
CrossFit WOD 10-10-15
Fitness Performance 5 Rounds of: OTM for 14 Minutes 7 Power Snatches Power Snatch 60%/2, 65%/2, 70%/1×2, 75%/1×3 Rest 30 Seconds Power Clean 60%/2, 65%/2,... Read More
CrossFit WOD 10-9-15
Fitness Performance “Crush Cancer” WOD Every 90 Seconds 3 Rounds – 1 min. each station, 1 min. rest between rounds, accumulate as many reps as... Read More