Workout of the Day

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up 3 Rounds 100m Run forward 100m Run backwards 1 lap walking calf stretch 5 Down dog – plank 1 lap bear crawl 5 Push ups Metcon (Time) 8 Rounds 100m Run 7 Front squats (95/65)… Read more »

Wednesday 05/01/2019

CrossFit 611 – CrossFit Warm-up 200m Run Then Every :90 for 6:00 (1 Set of Each) Set 1: :30 Goblet Cossack Squats/Side Set 2: :45 Seated DB Arnold Press: :15 OH Static Hold Set 3: :30 Wtd Ankle Mobility/Side Set… Read more »

Tuesday 04/30/2019

CrossFit 611 – CrossFit Warm-up 10:00 Alt EMOM Min 1: 8 Wall Balls 20/14 Min 2: 5 Pushups then 10 Scap Pullups Min 3: :20 Box Step ups 30/24 then :20 Box Jumps 30/24 Min 4: 6 SA KB High… Read more »

Monday 04/29/2019

CrossFit 611 – CrossFit Warm-up 1 Round for Quality :45 Row (:15 Easy/:15 Moderate/:15 Hard); Rest :15 :45 90-90 Bottoms Up KB Walk; Rest :15 :45 Death March w/ DB; Rest :15 :45 Alt Med Ball Skater Jumps; Rest :15… Read more »

Hero wod

CrossFit 611 – CrossFit Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer” Bordelon,… Read more »

Community WOD 04/27/2019

CrossFit 611 – CrossFit Warm-up Game of some sort Conditioning Metcon (AMRAP – Rounds and Reps) 25:00 3-Person Team AMRAP 100 DU (200 Singles) 50 Pull Ups (Scale to Ring Pulls) 100 Lunges w/ Slam Ball (20/10) 50 Weighted Sit… Read more »

Friday 04/26/2019

CrossFit 611 – CrossFit Warm-up 10:00 Alt EMOM Min 1: 100M Shuttle Run Min 2: 5 RDL *PVC* 3 count down, 3 count hold, 3 count up Min 3: 10 Banded Good mornings (either blue band or two red bands)… Read more »

Thursday 04/25/2019

CrossFit 611 – CrossFit Warm-up 2 Rounds :30 Retro Crawl; Rest :30 https://www.youtube.com/watch?v=NPbqvlgrXH0 :30 Turkish Sit Up (Right); Rest :30 https://www.youtube.com/watch?v=qjH-JUnyhCY :30 Choas Push Ups or Static Hold; Rest :30 https://www.youtube.com/watch?v=Gg5mPUmt4Zk :30 Turkish Sit Up (Left); Rest :30 Skill T2B… Read more »

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up 4 Min EMOM 100m Run 3 Rounds 10 Slam balls 10 Walking lunges 10 Bird dogs Metcon (AMRAP – Reps) “Loose Cannon” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Schwinn Bike 1:00 Sit-Ups Rest 2:00… Read more »