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 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 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 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 Class 10/14
Friday Strict Press 80/2×8 For Time 800M Run Then 5 Rounds 6 Strict HSPU 4/2″ 3 Hang Squat Cleans 185/115lbs Then 800M Run
CrossFit 646 10/10
Monday Back Squat 85/5×5 In Teams of 2 6 Rounds Each For Time 12 Snatches 75/55lbs 12 Bar Facing Burpees Post 3 sets 8/8 DB... Read More
CrossFit Class 10-10-17
646 WOD 10-10-17 CrossFit Class Bench Press 5,5,5,5,5 For Time: 1000 Meter Row 50 Meter Handstand Walk *scale is bear crawl 100 GHDSU or Sit... Read More
Tucson CrossFit 1-30-16
Tucson CrossFit Fitness Performance EMOM for 10 Minutes Every 3 Minutes for 12 Minutes 3 Jerks (progressively increase weight) 4 Hang Squat Cleans *work... Read More
CrossFit WOD 10-28-15
Performance Fitness Clean & Jerk (1+2) Front Press 5,4,3,2,1 (RPE 9/10) *Work to a Heavy Double as form allows Bent Over Row 5,5,5,5,5 Then Perform... Read More