Workout of the Day

Saturday 09/14/2019

CrossFit 611 – CrossFit Warm-up 2 Minutes Airbike / Rower / Ski Erg 1 Lap Spidermans 1 Lap Inch Worms 1 Lap Bear Crawl 1 Lap Duck Walk 2 Rounds 10 Scap Pullups 10 Scap Pushups 10 Situps 10 AirSquats… Read more »

Friday

CrossFit 611 – CrossFit Warm-up 250m Row Lap Banded Lateral Walks (down and back) 10 Banded Air Squats 10 Down Dog to Up Dog 10 Scap Push-Ups 10 Light DB Shoulder Press + :20 OH Hold 10 Banded Good Mornings… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up 2 min Air Bike Perfect Stretch Routine 2 Rounds: Lap Tip Toe Walks Lap Heel Walks Lap OH Plate Carry (Down and Back) 20 DU/30 SU Barbell Warm-Up Clean or Snatch Grip Athlete will choose… Read more »

Wednesday 09/11/2019

CrossFit 611 – CrossFit Warm-up Barbell Warmup for Clean and Jerk 2 Rnds 200 Meter Run 5 Step Ups 24/20 5 Thrusters (PVC/Empty Barbell) 5 Scap Pullups 5 Power Cleans (Empty Barbell) 5 Pike Position Scap Pushups 5 KBS 5… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up 400m Jog Lap Walking Samson Stretch Lap Walking Perfect Stretch Lap Gate Opener Lap Walking Quad Gymnastics T2B Development Coach-led Gymnastic Warm-up (4-5 min) 8:00 Alt EMOM Min 1: 2-3 Strict T2B w/ :02-:03 Negative… Read more »

Hero WOD “Bert”

CrossFit 611 – CrossFit Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings,… Read more »