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
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 Class 2/12/18
646 WOD 2/11/18 CrossFit Class For Time: 9 Lateral Burpees Over Bar 9 Chest to Bar Pull ups 12 Snatches 115/75 9 Lateral Burpees Over... Read More
CrossFit Class 7-12-16
*Paul and Kellie Rorex hitting some Overhead Squats. Your standard “Sibling WODdery!” We’re going to miss you Kellie! CrossFit Every 2 Minutes for 12 Minutes... Read More
CrossFit Class 7-11-16
*This picture of Michele and Nicole is from Memorial Day Murph Workout in 2015. I can’t believe that was over a year ago. CrossFit Class... Read More