Workout of the Day

Saman

CrossFit 611 – CrossFit Metcon Saman (Time) 8 Rounds for Time: 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m runSaman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he… Read more »

Saturday Community WOD

CrossFit 611 – CrossFit Warm-up Coach Choice Metcon Metcon (3 Rounds for reps) In teams of 2: 7:00 AMRAP 10 Burpees 10 Box Jumps (24/20) Max unbroken wall balls (20/14) (Note: Waterfall style; Athlete one completes burpees, box jumps and… Read more »

Friday

CrossFit 611 – CrossFit Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Masters… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up 200m Jog Then… Lap Monster Walk/Forward Lap Monster Walk/BackWard Lap Lateral Side Step w/ Hip Circle :30 Calf Smash or stretch per side Lap Tiptoe Walk Lap Heel Walk :30 Wrist Mobility Then… 2 Rounds… Read more »

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up 400m Row KB Plank warm up 3 Rounds 6 Lunges 6 Squat jumps 6 Alt. bear hugs Metcon (Time) 100m Farmers Carry (50/35) 50 Air squats 500m Row 50 Push ups 1200m Bike 50 Good… Read more »

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Warm-up 100m Run 1 Lap Spiderman lunge 10 Push ups 1 Lap frankensteins 10 alt. bear hugs 1 lap Burpee broad jump 10 Down dog – plank 1 Lap walking quad stretch 100m Run Metcon (No… Read more »

Wednesday

CrossFit 611 – CrossFit Warm-up 200m Jog Barbell Warm-Up With an Empty Barbell 5 RDL 5 Front Rack Elbow Rotations 5 Front Squats @23X1 5 Strict Press 5 Push Press 5 Back Squats @23X1 5 Sumo Stance Good Mornings 5… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up 4 Laps Jogging Then 1 Lap Bear Crawls 1 Lap Walking Quad 1 Lap Walking RDL 1 Lap Gate Openers Then 1 Rounds 10 Super Mans 10 Spider Man Lunges (per side) 10 Aqua Mans… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 200m Run 2 Rounds: 10 Banded Lateral Steps per side 20 Alt Reverse Lunges 10 Empty barbell bench press :30 Ankle Mobility per side :30 Wrist Mobility 10 PVC OHS Strength Every :90 for 15:00… Read more »

Monday Teens

CrossFit 611 – Full Armor Teens Warm-up Coach Choice Skill Movements in WOD Metcon Metcon (Time) For Time: 20 min Cap Filthy Fifty Teenage Style: 50 sit ups 50 mountain Climbers 50 box jumps 50 v ups 50 burpees Mobility… Read more »