Workout of the Day

Community WOD 8/31/2019

CrossFit 611 – CrossFit Warm-up Coach Led Fun Game Conditioning Metcon (AMRAP – Rounds and Reps) 20:00 Partner AMRAP 50 KBS Each (Partner Holds Plank) 50 Sit Ups Each (Partner Holds Wall Sit) 50 Wall Balls Each (Partner Holds Plate… Read more »

Friday “The McCarthy”

CrossFit 611 – CrossFit Warm-up 200m Jog General Barbell Warm Up Then…. Clean Warm Up 2 Rounds (Coach Led) 3 hang clean high pulls 3 hang muscle cleans 3 front squats @ 53X1 3 hang power cleans to front squat… Read more »

Thursday 8am and 5pm Conditioning

CrossFit 611 – Conditioning Warm-up 3 Rounds 20 Sec work/10 Sec transition Jump rope Bosu lunges Plank pushups Banded GMs Scapular pullups Handstand hold *100m Run after each round Metcon (Time) 5 Rounds for Time 5 Handstand Push-Ups 10 Box… Read more »

Thursday “Goats”

CrossFit 611 – CrossFit Warm-up 200m Jog Dynamic Warm Up 8:00 @ Warm Up Pace 20 Single Unders 5 S/A DB or KB Curl and Press w/ :02 Hold at Lockout/Arm 20 Jumping Jacks 5 S/A DB or KB Waiters… Read more »

Wednesday 08/28/2019

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 Strength Every 90 Seconds… 00:00 5 OHS @ 23X1 01:30 10… Read more »

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Warm-up 8 Rounds 1 Lap run forward 1 Lap run backwards *different movement each round 10 Air squats 10 Banded GMs 10 Plank alt. shoulder taps 10 Lateral lunges 10 Down dog – plank 10 Alt…. Read more »

Monday 08/25/2019

CrossFit 611 – CrossFit Warm-up 200 M Run 1 Round 10 Air Squats 10 Scap Pushups 10 Banded Good Mornings 15 Double Unders or 45 Singles EBB = Empty Barbell Then 2 Rounds 10 Romanian Deadlift w/EBB 10 Front Squats… Read more »

Hero WOD “Nate”

CrossFit 611 – CrossFit “Nate” 20 Minute AMRAP of 2 Muscle-Ups (bar or ring) 4 HSPU 8 KBS (2/1.5) Nate: Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of 2 Muscle Ups (bar or ring) 4 HSPU 8 KBS… Read more »

Saturday Community WOD 08/24/2019

CrossFit 611 – CrossFit Warm-up Coaches Choice Conditioning Setup equipment before starting the first AMRAP Running Clock 0:00 MetCon A 12:00 Rest 4 minutes 16:00 Metcon B Metcon (AMRAP – Rounds and Reps) @0:00 METCON A 12:00 Partner AMRAP Alternate… Read more »