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
CrossFit 646 WOD 7/1-7/7
MondayClean 70-80/3×3, 80-90/2×3, 90+/1×3**still not a max but heavier than last week If desired 3 RFT15/12 cal row15 DB thrusters 50/35s Accumulate 3 min hang... Read More
CF646 Weekly WODs
MondayMurph1 Mile Run100 Pull Ups200 Push Ups300 Squats1 Mile Run*20/14# Vest TuesdayFor Time21-15-9Double DB Deadlifts 50/35s42-30-19Box Jumps 24/20″*84 Double Unders after each round WednesdayOT3:00 for... Read More
Weekly WODs 12/26
MondayMerry Christmas! TuesdayIn 8 Minutes3 rounds6 Toes to Bar6 Squat Snatch 75/55lbsthen 3 rounds7 Toe to bar5 Squat Snatches 95/65lbsthen in 4 minutes3 rounds8 Toes... 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 Week of 12/4
Monday Back Squat 5,4,3,2,1 AMRAP in 4 Min 5 Chest to Bar 5 Thrusters 155/105lbs Rest 1 min AMRAP in 4 min 10 Chest to... Read More
CrossFit 646 Weekly WOD 10/16-10/23
MondayBack Squat 55/10, 60/20, 65/10 5 rounds10 Power Cleans 135/95lbs15 wall balls 30/20 to 10′50 double unders TuesdayAlternate OTM for 20M1-3 Srict Ring Muscle UpsPause... Read More
CrossFit 646 Weekly WODs 9/11
Monday 9/11 Back Squat Build to Max 9/11 tribute WOD For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11... Read More
CrossFit 646 WODs Week of 9/4
Monday 9/4 Gym Closed Tuesday Back Squat 90-94/3×3, 84/max 4 Rounds For Time 15/10 cal row 10 lateral burpees over rower 5 Snatches 185/125lbs Wednesday... Read More
CrossFit 646 WODs Week of 7/17
Hi 646ers! Here are your weekly WODs for the week of 7/17 SummerSmashDown_9065_WR.jpg EVENTS and HAPPENINGS @ CF646 and other CROSSFIT competitions/events/news. The INBODY machine... Read More