Workout of the Day

Saturday Community WOD

CrossFit 611 – CrossFit Warm-up Coaches Choice Conditioning Metcon (AMRAP – Reps) 20:00 Partner AMRAP 0:00-10:00 2 Wall Balls (Partner 1) + 2 Synchro Burpees 2 Wall Balls (Partner 2) + 2 Synchro Burpees 4 Wall Balls (Partner 1) +… Read more »

Hurricane 611

CrossFit 611 – CrossFit Warm-up Conditioning HURRICANE 611 (AMRAP – Reps) 30 Minute AMRAP 10 Hanging Knee Raises 20 Double Unders 10 Calorie Row/Bike/Ski 20 Russian KBS 10 Inverted Burpees https://www.youtube.com/watch?v=mHjude_kmDE 20 Med Ball Cleans (20/14) 10 Air Squats 20… Read more »

Thursday 09/05/2019

CrossFit 611 – CrossFit Warm-up 200m Jog Walking Quad Stretch Walking Frankenstein w/ Toe Touch Walking Samson Stretch Monster Walk w/ Band Inch Worms Skill Gymnastics Skill Work Ring Muscle Up/Dip Development 10:00 Coach Led Practice (Note: Cycle through drills… Read more »

Wednesday 09/04/2019

CrossFit 611 – CrossFit Warm-up 200m Jog Dynamic Warm Up 8:00 Alt EMOM Min 1: :30 Row/Ski Min 2: :30 WallBalls (14/10) Min 3: :30 Alt Plank Hip Taps Min 4: :30 Slam Balls Strength Every :75 for 10:00 (4… Read more »

Wednesday 9am Conditoning

CrossFit 611 – Conditioning Warm-up 3 Rounds 100m Run 50 DUs 3 Rounds 10 Walking lunges 10 RKB Metcon (10 Rounds for time) 10 Rounds Every 3 Minutes 19 Wall balls 19/15 Cal on rower Core 5 Rounds 20 Sec… Read more »

Tuesday 09/03/2019

CrossFit 611 – CrossFit Warm-up 200m Jog General Barbell Warm Up Perfect Stretch Sequence Power Clean & Jerk Barbell Warm Up (Coaches Note: Touch on TnG Specific Technique along with overall movement work) Coach Discussion For the Bear Complex today,… Read more »

Monday Labor Day

CrossFit 611 – CrossFit Warm-up 200m Jog Lap Walking Samson Stretch Lap Walking Perfect Stretch (Knee to Chest/Spider Man/Hamstring Stretch per leg) https://www.youtube.com/watch?v=hDh-8oHx5VQ Lap Gate Opener Lap Walking Quad Conditioning Partner “Gooddell” (Time) Discuss Strategy & WOD 5 RFT 400m… Read more »

Sunday Hero WOD

CrossFit 611 – CrossFit Warm-up Coach choice Metcon Tommy Mac (Time) 2 Rounds For Time: 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat… Read more »