May 2015 ATHLETE OF THE MONTH
Amy Carruthers Amy has been with 646 from the beginning. Since Amy started CrossFit she has been extremely consistent with her training. She rarely misses... Read More
Tuesday 6/2/15
Skill Work 10 Minute AMRAP Handstand Push up 6 sets of 3 Reps 3 Power Cleans 60kg / 40kg Pistols or Progression 6 sets of... Read More
Monday 6/1/15
EMOM for 8 Minutes 5 Rounds for Total Reps of: 3 RDL’s @80% 60 Seconds of Burpees 5 Pull Ups/Muscles Ups 60 Seconds of Row... Read More
Saturday 5/30/15
“Jackie” For Time: Row 1000 Meters Thrusters, 20kg , 50 Reps 30 Pull Ups
Friday 5/29/15
STRENGTH 9 Minute AMRAP Push Press 8×3 (80%) 25 Double Unders 30 Back Lunges 20/15k
Wednesday 5/27/15
STRENGTH 6 Rds for time Back Squat 500M Row 6×3 (80%) 15 Box Jumps . 12 Overhead Squats 20k/15k . 9 Burpees
Tuesday 5/26/15
EMOM for 8 Minutes Close Grip Bench Press EMOM for 8 Minutes 6 Snatch (light 40-35%) 5,5,3,3,2,2 5-10 Dips 6 Hollow Rocks . 10 Russian KB... Read More
THE MURPH CHALLENGE!
“Murph” For Time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run If you have a 20 pound vest or... Read More
Friday 5/22/15
2 Rds of: STRENGTH Kettlebell Complex 3 Reps with 3 Minutes Rest In Between 30 sec. Handstand Hold Push Press 5,5,3,3,2,2 4 Rounds for Time... Read More