Workout of the Day

Wednesday 05/15/2019

CrossFit 611 – CrossFit Warm-up 8:00 Alt EMOM Min 1: 12/9 Cals (Bike) Min 2: :30 Alt DB Curtsy Lunge (Light) https://www.youtube.com/watch?v=C6gq15ulRQU Min 3: :45 Elevator Goblet Squats Min 4: 50′ Seal Walk (Slow and Controlled) Strength (Coaches Note: Spend… Read more »

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Warm-up 3 Rounds 100m Run 50m Farmers carry 2 Rounds 1 Wall walk 10 Banded GM’s 10 Scapular pullups 5 Squat jumps Metcon (Time) “Twisted Biscuit 5 Rounds for Time 20 calorie Assault Air Bike 15… Read more »

Wednesday Teens

CrossFit 611 – Full Armor Teens Warm-up 200m Run Lap Spiderman Lunges Lap Bear Crawl Lap Walking Quad Stretch Lap Frankensteins with Toe Touch then, … 2 rounds: 20 Banded Good Mornings 15 Air Squats 10 Banded Pass Thru-s 5… Read more »

Tuesday 05/14/2019

CrossFit 611 – CrossFit Warm-up 1 Round for Quality 5 SA KB Turkish Sit Ups (NOT TGU) (Right) immediately into…. 50′ SA KB FW (Right) immediately into… :30 Side Plank w/ Hip Abduction (Right) immediately into… 50′ SA KB OH… Read more »

Monday 05/13/2019

CrossFit 611 – CrossFit Warm-up 200 M Run 2 Rounds 15 Cat Cow Yoga poses https://www.youtube.com/watch?v=YezV-tQF3K8 10 Scap Wall Slides https://www.youtube.com/watch?v=SoC1P-Aoywk 10 each YTW https://www.youtube.com/watch?v=HO1CHse0sZk Then…. Clean 2 Rounds (Coach Led) 3 hang clean high pulls 3 hang muscle cleans… Read more »

Hero WOD

CrossFit 611 – CrossFit Warm-up 500m Row – warm-up pace, then… 10 minute E”MOM”: Min 1: 10 Banded Good Mornings + 10 Banded Pass-thrus | 10 Barbell Good Mornings + 15sec OH BB Hold Min 2: 10 Scap Push-ups +… Read more »

Community WOD 05/11/2019

CrossFit 611 – CrossFit Warm-up Coach Led Metcon (AMRAP – Rounds and Reps) 30:00 Partner AMRAP 12 Cals of Row/Ski (or 9 Cals Bike) 12 Russian Kettlebell Swings (1.5/1) 12 Goblet Squats (1.5/1) 12 SA DB Push Press (6/Arm) (35/20)… Read more »

Friday 05/10/2019

CrossFit 611 – CrossFit Warm-up 400 M Run Then 10 Minute Coach Led Shoulder Mobility Strength (5:00 Coach Led Back Squat Mechanic Warm Up) Every 2:00 for 12:00 (6 Sets) 2 Back Squats @ 23X1 then… Set 1: ME Set… Read more »

Thursday 05/09/2019

CrossFit 611 – CrossFit Warm-up 200m Run Then 3 Rounds :30 DB Goblet Squat :15 SA DB Static Hold OH/Arm Rest :30 :15 SA KB 3-Point Row/Arm :15 SA FW/Arm Rest :30 Skill T2B 10:00 Progression to work on strining… Read more »

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up 3 Rounds 100m Run 10 Sampson lunges 10 Wall ball shots 1 lap bear crawl Metcon (No Measure) 1 Mile run 60 Abmat situps 50 KB Swings (53/35) 40 Box jumps 30 Burpees 20 Power… Read more »