Workout of the Day

Friday 08/23/2019

CrossFit 611 – CrossFit Warm-up 400m Jog General Barbell Warm Up Perfect Stretch Sequence Then…. Coach Led Pressing Warm Up Strength Shoulder Press Every :90 for 12:00 (8 Sets) Set 1: 5 Strict Press w/ :02 Pause OH Set 2:… Read more »

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up 2 Rounds 50m Run forward 50m Run backwards 100m Row 30 Sec on bike 10 Banded GMs 10 Alt. lateral lunges 10 Down dog – plank Metcon (4 Rounds for time) EMOM in 40 minutes… Read more »

Thursday 08/22/2019

CrossFit 611 – CrossFit Warm-up 200m Jog 8:00 @ Warm Up Pace 100m Run 10 Foam Roller Wall Slides Banded Hip Extension + Abduction (1-3 Ladder) 10 Goblet Squat + 10 Goblet Squat Pulses 10 Banded Good Mornings Strength Toes-To-Bar… Read more »

Wednesday “The Webster”

CrossFit 611 – CrossFit Warm-up 200m Jog Lap Walking Samson Stretch Lap Walking Perfect Stretch (Knee to Chest/Spider Mand/Hamstring Stretch per leg) Lap Gate Opener Lap Walking Quad Barbell Warm Up C&J Specific Warm Up Strength Lateral Burpee over Bar… Read more »

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Warm-up Metcon (Time) Assault pyramid For Time 3-6-9-12-15-12-9-6-3 Reps each of: Clean-and-Jerks (135/95 lb) Burpees Knees-to-Elbows Calorie Assault Air Bike

Tuesday 08/20/2019

CrossFit 611 – CrossFit Warm-up 200m Jog 10:00 Minute R4WU (Rounds for warmup) 10 Empty Barbell Romanian Deadlift to the floor (warmup the hamstrings) 5 Wallballs (light) 10 AirSquats 5 Wallballs (light) 10 Airsquats 5/4 Cal Bike Strength/Conditioning Continuous Clock… Read more »

Monday “The Dooley”

CrossFit 611 – CrossFit Warm-up 200m Jog Dynamic Warm Up 8:00 Alt EMOM Min 1: :30 Bike (:10 Easy; :10 Moderate; :10 Hard) Min 2: 5 SA KB Sots Press/Arm or 5 S/A 1/2 Kneeling Bottoms Up KB Press Min… Read more »

Sunday Hero WOD

CrossFit 611 – CrossFit Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th,… Read more »

Community 08/17/2019

CrossFit 611 – CrossFit Warm-up Coaches choice Conditioning Metcon (AMRAP – Rounds and Reps) 20:00 Partner AMRAP 8 Sit Ups 10 SA DB Hang Clean + Press (5/Arm) 14/12 Cals (Row/Ski) (Note: Alt Movements) Core Finisher (Fun Core Group Work)… Read more »

The Frye Friday 08/16/2019

CrossFit 611 – CrossFit Warm-up 200m Jog General Barbell Warm Up Perfect Stretch Sequence Then…. 3 hang clean high pulls 3 hang muscle cleans + 3 strict presses 3 front squats @ 53X1+ 3 push presses 3 hang power cleans… Read more »