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
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 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 Weekly WODs 6/5
MondayClean Pulls 90/3×3, 95/3×3 For Time3 Rounds10 Hang Squat Cleans 135/95lbs20 Chest to Bar400m Run Post3 sets10 Lat Pull Overs10 Biceps Curl Tuesday3 Rounds Each... Read More
CrossFit 646 Weekly WOD 4/10
MondayBack Squat 90/5, 95/3, 100/1, 95/5, 100/3, 105/1*percents based on 5RM 3 Rounds For Time10 Hang clusters 115/75’bs20 Lateral Burpees30 Wall Balls 20/14Rest 2 Minutes... Read More
CrossFit 646 Weekly WODs 3/20-3/26
MondayBack Squat 3×5@70% of 5RM 33X1 tempo OT2M for 10 Rounds15 Wall Balls 20/14#15 Sit UpsMax Cal Bike in Remaining time Tuesday2 Push Jerk +... Read More
CrossFit 646 Weekly WODs 12/26-1/1
MondayOTM for 5 MinustesSquat Clean 70-80%/2OTM for 5 MinustesSquat Clean 80+/1 AMRAP in 6 Minutes6 Front Squats 155/105lbs8/6 Cal Bike6 Bar Muscle UpsRest 1 minute... 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 10/15
Saturday Deadlift 80/1×5 AMRAP in 15 Minutes 10 Deadlifts 185/105lbs 15 Lateral Burpees over Bar 20 Wall Balls 20/14lbs