Workout of the Day

Saturday Community WOD

CrossFit 611 – CrossFit Warm-up Coach Choice Metcon Metcon (AMRAP – Reps) Partner “Fight Gone Bad” 5:00 Burpee Box Jumps (20) 5:00 DB S2O (35/20 per hand) 5:00 Slam Balls (30/20) 5:00 Row (Cals) 5:00 Goblet Squats (1.5/1) :60 Rest/Walk… Read more »

Friday

CrossFit 611 – CrossFit Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Hanging Knee-raises 50 Single Unders Squat Cleans* *Round 1 – 15 @ 95# / 55# *Round 2 –… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up 2 Lap Jog 2 Lap Skip 2 Lap Lateral Shuffle Then…. Lap Walking Quad Lap Lateral Lunges Lap Gate Openers Then…. 10 Squats w/ Hip Circle 10 Clam Shells w/ Hip Circle 10 Standing Banded… Read more »

Thursday Teens

CrossFit 611 – Full Armor Teens Warm-up Coach Choice Skill Toes to Bar/Toes to Rig/Knees to Elbow Strength Core – Coach Choice Metcon Metcon (AMRAP – Reps) 5 Rounds: 2 min AMRAP 250m Row (150m for females and younger boys)… Read more »

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up 5 Rounds 10 DUs 1 lap lunges 10 Push ups 1 lap Bear Crawl Metcon (Time) “HarDTop” 5 Rounds: On the 4:00 400 Meter Run 1 Round of “DT” (155/105) *DT – 12 DL, 9… Read more »

Wednesday

CrossFit 611 – CrossFit Warm-up 200m Run Barbell Warm-Up With an Empty Barbell 5 RDL 5 Front Rack Elbow Rotations 5 Front Squats @23X1 5 Strict Press 5 Push Press 5 Back Squats @23X1 5 Sumo Stance Good Mornings 5… Read more »

Wed 9am Conditioning

CrossFit 611 – Conditioning Warm-up 3 Rounds 30 DUs/90 Singles 1 lap lunges 1 lap Duck walk 10 Box dips 10 Scapular pull ups 10 Jerks w/barbell Metcon (AMRAP – Reps) “Water Wings” AMRAP 20: 27/21 Calorie Row 21 Chest… Read more »

Wednesday

CrossFit 611 – Full Armor Teens Warm-up Coach Choice Skill Review technique: Ab Mat Sit-ups Mountain Climbers Box Jumps V Ups Burpees Metcon Metcon (Time) Filthy Fifty Teenage Style 50 Sit-ups 50 Mountain Climbers 50 Box Jumps 50 V Ups… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up 4 Laps around the Rig Lap Butt Kickers Lap High Knee Pulls Lap Reverse Lunges w/ Rotation Lap Monster Walk Forward Lap Monster Walk Backward 5 Banded Pull Aparts w/ Hip Circle 10 Push-ups w/… Read more »

Monday

CrossFit 611 – CrossFit Strength Every :90 for 15:00 (10 Alt Sets) Set 1: 8-10 Bench Press Set 2: 6-8 Reverse Lunges/Leg (DB per hand) (Note: Build in load over 5 sets) Warm-up 2 Rounds: 200m Run 1-5 Banded Hip… Read more »