Workout of the Day

Wednesday 05/08/2019

CrossFit 611 – CrossFit Warm-up General Barbell Warm Up Then…. Clean 2 Rounds (Coach Led) 3 hang clean high pulls 3 hang muscle cleans + 3 strict presses 3 front squats @ 53X1+ 3 push presses 3 hang power cleans… Read more »

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Warm-up 3 Rounds 10 Cal on bike 10 Sampson lunges 10 Burpees 30 Sec handstand hold Metcon (Time) 3 Rounds 800m Run 30 KB swings (70/53) 20 Front rack step out lunges (95/65) 10 HSPU Core… Read more »

Wednesday Teens

CrossFit 611 – Full Armor Teens Warm-up 3 Rounds 6 Cal AB 10 Banded Pull-aparts 10 Scap Push-ups 10 Air Squats 10 Banded Lat Pull-downs 10 OH Plate Shrugs Strength 6:00 Alt EMOM Min 1: 10 DB Floor Press Min… Read more »

Tuesday 05/07/2019

CrossFit 611 – CrossFit Warm-up 8:00 @ Warm Up Pace 10/8 Cals (Ski) 10 Foam Roller Wall Slides 10 Seated Single Arm Banded Lat Pull Downs/Arm 10 DB YTW’s 10 Banded OH Pull Aparts Single Arm RKC Plank + 6… Read more »

Monday 05/06/2019

CrossFit 611 – CrossFit Warm-up Warm Up 400m Jog Coach Led Pressing Warm Up 2 Rounds 3 strict presses + 3 behind the neck strict presses with 2 second hold at lockout 3 push presses + 3 behind the neck… Read more »

Goodell

CrossFit 611 – CrossFit Metcon Goodell (Time) 5 Rounds for Time 400 meter Run 20 Wall Balls (20/14 lb) 14 Kettlebell Swings (53/35 lb) 38 reps of “X” Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4:… Read more »

Community WOD 05/04/2019

CrossFit 611 – CrossFit Warm-up Coaches Choice Conditioning Metcon (4 Rounds for reps) 4 Person Teams 4 Rounds for Reps :60 ME Ski/Row (Cals) :60 ME Burpees Box Jumps (24/20) :60 ME Slam Balls (20/10) :60 ME Weighted Sit Ups… Read more »

Friday 05/03/2019

CrossFit 611 – CrossFit Warm-up 3 minutes to work on Single-Single-Double Jump Ropes (intent is to work on timing, not DUs) then 2 rounds 5 Single-Single-Double Jump ropes 10 AirSquats 10 Scap Pushups 5 Cobra-DownDog-Pushups https://www.youtube.com/watch?v=7j3yfDRvwJY Strength 5 Minute Coach… Read more »

Thursday 05/02/2019

CrossFit 611 – CrossFit Warm-up 200m Run Then 8:00 Alt EMOM Min 1: :45 Bike (:15 Easy/:15 Moderate/:15 Hard) Min 2: :20 Banded OH Distraction/Arm Min 3: :45 Hollow/Arch Rolls (or Hollow Body Hold) Min 4: :45 Prone Swimmer Drills… Read more »