Workout of the Day

Hero WOD Sunday

CrossFit 611 – CrossFit Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155#In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September… Read more »

Saturday Community WOD

CrossFit 611 – CrossFit Warm-up Coach Choice Conditioning Metcon (AMRAP – Rounds and Reps) Teams of 3, one person works at a time. 25:00 AMRAP 1K Row or Ski 100 Push Ups 800m Row or Ski 80 Slam Balls (20/10)… Read more »

Friday

CrossFit 611 – CrossFit Warm-up Coach Choice – 10 min WOD Brief / Standards Review Metcon 19.1 Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal…. Read more »

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up On Bike – 8 Rounds Every 30 seconds 4 Calories on bike *60-70% HR 1 lap of each Frankensteins w/ toe touch Walking lunge w/ twist Inch worm Burpee broad jump 180 squats Crab walk… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up 200m Run Then….. Lap Spider Man Lunges Lap Walking Quad Lap Frankenstein w/ Toe Touch Then….. 10 Dive Bombers 10 Scorpions/Side 10 Standing Unloaded “YTI” Then….. 3 Rounds 10 Banded KBS; Rest :30 Core :30… Read more »

Wednesday

CrossFit 611 – CrossFit Warm-up 4 Laps Jogging 1 Round 1 Lap Bear Crawls 1 Lap Walking Quad 1 Lap Walking RDL 1 Lap Gate Openers 1 Round 10 Squats w/ Hip Circle (:03 Pause) 10 Banded Face Pulls 10… Read more »

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Warm-up 2 Rounds 1 Min bike 5 Pike pushups 10 Sampson lunges 10 PVC pipe pass thrus 30 Sec handstand hold W/ PVC pipe Snatch grip 3 Shoulder shrugs 3 Elbows high and outside 3 Muscle… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up 10:00 Alt EMOM Min 1: :15 Easy/:15 Moderate/:15 Sprint (Row) Min 2: :40 Banded Good Mornings Min 3: :40 Box Step-Ups (Alt leading leg) Min 4: :40 light DB Push Press Min 5: :30 Active… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 10:00 @ Warm Up Pace :20 Easy/:20 Moderate/:20 Sprint (Row/AB or Ski) 1-5 Banded Hip Thrust + Hip Abduction Ladder 10 Push Ups w/ Hip Circle 20 Frog Pumps (AHAP) 10 KBS + Goblet Squat… Read more »

Roberts Ridge

CrossFit 611 – CrossFit Metcon Roberts Ridge (Time) 10 Clean & Jerk (185/115 lb) 20 Kettlebell Swings (70/53 lb) 30 Thrusters (95/65 lb) 40 Chest-to-Bar Pull Ups 50 Over-the-Bar Burpees 60 Wall Ball Shots (20/14 lb) 70 calorie RowSuggested Scale:… Read more »