Workout of the Day

Tuesday Sport

CrossFit 611 – Sport Core A. Core Conditioning: 3-5 Rounds 10 Hollow Rocks 10 Side Lying Hip Pusles (Right) 10 Plank Push Ups :10 Plank Hold 10 Side Lying Hip Pusles (Left) 10 Tuck Ups (Note: Rest as Needed Between… Read more »

Monday Sport

CrossFit 611 – Sport Core A. Core Conditioning: 3-5 Rounds NFT 10 Supine Windshield Wipers :30 Alt Plank Shoulder Taps 30 Anchored Russian Twist Sit Ups (Dumbbells For Feet) (Note: No rest between movements; Rest :60 betweeen rounds) B. Conditioning… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 200m Run Then…. Coach Led Line Drills Metcon Jingle Bells (AMRAP – Rounds and Reps) “Jingle Bells” 20:00 Partner AMRAP 24/20 Cals (Row or AB) 24 DU (48 Singles) 24 DB Sumo DL (50/35) 24… Read more »

Sunday Hero Wod

CrossFit 611 – CrossFit Warm-up Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon,… Read more »

PJ’s and Pancakes WOD

CrossFit 611 – CrossFit Warm-up Coach Choice Metcon 12 Days of Christmas (Time) 1-Push Press 2-Front Squats 3-Hang Power Cleans 4-Dead Lifts 5-Knees 2 Elbows 6-Burpees 7-Pull Ups 8-Push Ups 9-Wall Ball Shots (20/14) 10-Sit ups 11-KBS (53/35) 12-HSPU RX… 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 Sport

CrossFit 611 – Sport Skill A. 5 RFT 4 DB Ground to Shoulder (AHAP) 8 SHSPU 8 Double Arm KB Snatch (AHAP) 100′ SA Waiters Carry w/ other arm in front rack carry (RIght) 100′ SA Waiters Carry w/ other… 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 »

New Cycle Week 1 Day 2

CrossFit 611 – Full Armor Teens Warm-up 5 Suicide Sprints 1 lap Walking Quad Stretch 1 lap Toe Touch 1 lap Hip Openers 1 lap Sampson Stretch :30 seconds Ankle Mobility with KB :30 seconds Banded Squats Tempo 3:1:3 Strength… Read more »