Workout of the Day

Sunday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 5 Walking Inchworms* 10 Lunges w/ Torso Twist 10 Scap Pull-Ups 2 ROUNDS… 10 Up-Downs 5/5 DB Sumo DL 20 Shoulder Taps 5 Kip Swings 3 ROUNDS… 2 Wall Walk… Read more »

Saturday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 10 minutes 200m Run, then … 1 Round 10 Alt Box Step-ups 10 Banded Good Mornings 5 Burpees 10 Slam Ball Ground-to-overhead (no slam) 25 Single-Unders then, … 1 Round 10 Box… Read more »

Barbell Cycling Seminar

CrossFit 611 – Gymnastic Seminar Warm-up WOD Teaching (15 min) Power Clean Hang Clean Power Snatch Hang Snatch Push Jerk Deadlift Practice (15 min) DT Strategy (5 min)

Hero Wod

CrossFit 611 – CrossFit Warm-up WOD DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was… Read more »

Saturday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) Coaches choice. Fun game part of the warm-up. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 15 Alt DB Snatch (mod weight) 15 KBS (mod weight) 15 Burpees 15… Read more »

Sunday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) EMOM x 10 MINS Odd- :30 Bike (increasing effort every round) Even- :45 of Movement! 1st round= Alt Groiners 2nd round= KB DL 3rd round= RKBS 4th round= KB Upright Row 5th… Read more »

Saturday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (5 Rounds for time) For Time Each WOD has 5 Minute Time cap Rest 2 minutes between each WOD Split up class into 4 Stations: A, B, C… Read more »

Friday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With… Read more »