Workout of the Day

Thursday 04/18/2019

CrossFit 611 – CrossFit Warm-up 8:00 @ Warm Up Pace 10/8 Cals (Ski) 10 Foam Roller Wall Slides https://www.youtube.com/watch?v=hyfb9x7VJWE 10 Seated Single Arm Banded Lat Pull Downs/Arm 10 DB YTW’s 10 Banded OH Pull Aparts https://www.youtube.com/watch?v=2-FyQ5wNoHQ Single Arm RKC Plank… Read more »

Hero WOD

CrossFit 611 – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at… Read more »

Community WOD 4/13/2019

CrossFit 611 – CrossFit Warm-up Coach Led Conditioning Metcon (AMRAP – Rounds and Reps) 25:00 2-Person Team AMRAP 50/40 Cals (Row/Ski) 40 Burpees over KB 30 Russian KBS (2 Pood/1.5 Pood) 20 Goblet Squats w/ KB 10 50 Meter Shuttle… Read more »