Workout of the Day

Chad

CrossFit 611 – CrossFit Metcon Chad (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) https://wodwell.com/wod/chad-wilkinson/

Saturday Sport

CrossFit 611 – Sport Dynamic Warm-Up 10:00 Partner Warm Up 100 DU (50 Each) 100′ Waiters Carry (Heavy) (Each Person) 100 DU (50 Each) 100′ Waiters Carry (Heavy) (Each Person) AMRAP Cals on Row/Ski in Balance of Time (Note: Break… Read more »

Saturday Community WOD

CrossFit 611 – CrossFit Warm-up Coach Choice Conditioning Metcon (AMRAP – Rounds and Reps) 25:00 Partner AMRAP 40-30-20-10 Wall Balls (20/14) Russian KBS (1.5/1) Box Jump/Step Downs (24/20) Alt DB Snatch (50/35) (Note: Split work every 10 reps)

Friday Sport

CrossFit 611 – Sport Accessory Work A. 24:00 Alt EMOM Min 1: 8-10 Hollow Rocks Min 2: 8-10 Superman Pulses Min 3: 8-10 Tuck Ups Min 4: 8-10 Aqua Mans Min 5-6: 4-5 RLESS/Leg (Unloaded) Min 7-8: 10 Alt Pistols… Read more »

Friday

CrossFit 611 – CrossFit Warm-up 200m Jog Lap Walking Quads Lap Frankenstein w/ Toe Touch 10 Lateral Steps + 10 Squats w/ Hip Circle /Side 10 Banded Good Mornings 10 Alt Plank Shoulder Taps/Side + 10 Scap Push Ups Dynamic… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up 10:00 @ Warm Up “Hip Circle Glute Circuit” (Wear Hip Circle for Entire Circuit) 10 Glute Bridges w/ :03 Hold at Top 10 Squats w/ :03 Hold in Bottom 20 Lateral Steps/Side 20 Quadruped Hip… Read more »

Week 3 Day 6

CrossFit 611 – Full Armor Teens Warm-up Squat Tag: 5 mins (This is basically the same game as tag, the only difference being that when tagged, the person must hold a full squat position for 15 seconds in order to… Read more »

Wednesday Sport

CrossFit 611 – Sport Aerobic Capacity For Total Distance 5:00-4:00-3:00-2:00-1:00 Row Run Bike (Note: 5:00 on each….4:00 on each…..3:00 on each….2:00 on each….1:00 on each) (Note: Goal is to pick a pace that you are able to increase the each… Read more »

Wednesday

CrossFit 611 – CrossFit Warm-up 10:00 @ Warm Up Pace :30 AB :30 Supine Banded Shoulder Flexion on Roller :30 Row 10 1/2 Kneeling Bottoms Up DB Press/Arm (Hold the hex) :30 10m shuttle sprints 10 Foam Roller Deadbugs/Side Strength… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up Coach Choice Conditioning Metcon (AMRAP – Rounds and Reps) 3-Person Teams 20:19 AMRAP 20 SA KB Snatch (10/Arm) 19 RKBS 20 Wall Balls 19 Squats w/ WB 20 SA DB S20 (10/Arm) 19 DB Sumo… Read more »