Workout of the Day

Hero WOD

CrossFit 611 – CrossFit Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI,… Read more »


CrossFit 611 – IronFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 50’ Shuttle Run 20 Single Unders 50’ SA OH KB Walk 20 Air Squats At the 6:00 mark… 1:00 Bike for Cal (Mod fast pace) Strength Metcon (No… Read more »

Saturday Community WOD

CrossFit 611 – CrossFit Warm-up Coach’s choice Metcon Cindy is high volume of reps for someone not accustomed to CrossFit. Cindy on Wheels is a good alternative while still constantly moving for the entire duration. Cindy (AMRAP – Rounds and… Read more »


CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) Coaches choice Partner Workout Metcon (AMRAP – Rounds and Reps) AMRAP 22 Minutes 3 Person Team: One person is always rowing for Calories Other two people will alternate movements. Trade off on… Read more »

Sunday Hero WOD – Santora

CrossFit 611 – CrossFit Warm-up 200m Jog + Dynamic: Lap Spider Man Lunges Lap Frankensteins w/ Toe Touch Lap Walking Quad Lap Lateral Lunges Then Posterior Pulling Specific: 2 Rounds Of: 10 Single Leg Supinated Hip Extensions Wtd (per leg)… Read more »


CrossFit 611 – CrossFit Warm-up Coaches choice Workout Metcon (AMRAP – Reps) 12 min E2MOM Every two Minutes Partner 1 performs 2min AMRAP 5 Box Jumps 5 Burpees 5 Box Jump Overs 5 Burpee Box Jump Overs Partner 2 does… Read more »


CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 20 PVC pass through while waiting.. 200 Meter Run Line Drills to get athletes started: High Knees Butt Kickers Side Shuffle Spider-Man lunges 2 Rnds (1-PVC, 1-BB) 8 Front Squats 8 Push… Read more »

Sunday Hero Wod

CrossFit 611 – CrossFit WOD Morris (Time) 50 wall balls 20/14 40 cal ski 30 DB snatch 50/35 20 box jump overs 24/20 15 Bar MU In remembrance of 18 year old Jacob Morris, 2019 CrossFit Games teen athlete, who… Read more »

Ring Muscle Ups

CrossFit 611 – Gymnastic Seminar Warm-up (10 min) Plank hold (turtle back), static before dynamic Crab position (mobility) Ring plank Tricep push-ups Ring push-ups Single arm extensions (start at the bottom of the push-up), scale by walking the feet forward,… Read more »


CrossFit 611 – CrossFit Warm-up Partner Workout Metcon (Time) IN TEAMS OF 2… **New to CrossFit — Cut reps in half** Partner “BERT” For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter… Read more »