Workout of the Day

Tuesday Sport

CrossFit 611 – Sport Accessory Work A. Straight Arm/Core Focus: 3 Rounds NFT 10 Compression Sit Ups to Pancake (Plate) :20-:30 Dish Hold :20-:30 Planche Lean Hold w/ Feet Elevated :20-:30 Dragon Flags (:03 Negative) :30 Hollow Rocks (Note: Rest… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 200m Run Lap Walking Quad 20 Air Squats Lap Frankenstein 10 Walk Outs Lap Heel Pull 10 Hawaiian Squats Metcon Metcon (AMRAP – Reps) 4 Person Team WOD 4000m Row (Must switch every 250m) 200… Read more »

Monday Sport

CrossFit 611 – Sport Core A. Core Conditioning: 3-5 Rounds :20 Reverse Plank Lifts; Rest :10 :20 Side Plank Pulses (Right); Rest :10 :20 Side Plank Pulses (Left); Rest :10 :20 Rainbow Maker (Right); Rest :10 :20 Rainbow Maker (Left);… Read more »

Saturday Community WOD

CrossFit 611 – CrossFit Warm-up Coach Choice Metcon Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP Teams of 2 100m Run 50 Burpees 200m Run 100 Push Ups 300m Run 150 Alt Lunges 400m Run 200 Air Squats (Note: Run… Read more »

Saturday Sport

CrossFit 611 – Sport Dynamic Warm-Up 12:00 Alt EMOM Min 1: 150/100m Row Sprint Min 2: 10 Band Pull Apart with External Rotations + 10 Squats w/ Band Pull Apart OH Min 3: 30 DU Min 4: 20 Plank Push… 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 »

Friday

CrossFit 611 – Sport Skill A. For Quality 1-2-3-4-5 Hinge Row Ring Row Static Hold on Final Ring Row @ Top (Note: 1 Hinge Row…1 Ring Row…:01 Hold…2 Hinge Rows…2 Ring Rows…..) (Note: Rest :30 after each round) B. For… 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 2 Day 4

CrossFit 611 – Full Armor Teens Warm-up 2-3 minutes on the bike or Rower then 8-10 mins of the following 1 lap Sampson stretch 1 lap walking quad stretch 1 lap toe touches 1 lap banded steps (forward and backward)… Read more »

Wednesday Sport

CrossFit 611 – Sport Aerobic Capacity 50 Cals (AB) 2K Run 3K Row AMRAP Meters on Bike until 45:00 Mark Then…. 10:00 on Bike @ Z1