Workout of the Day

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Warm-up 800m Run 3 Rounds 5 Wall balls 5 Scapular pullups 5 Air squats 5 Pushups Metcon (Time) Buy in – 50 Burpees 4 Rounds 400m Run 9 HSPU 12 Lunges (135/95) 15 Wall balls (30/20)… Read more »

Tuesday 04/23/2019

CrossFit 611 – CrossFit Warm-up 200m Run Then 1 round with PVC then 2 rounds with empty bar 5 RDL 5 Hang Power Cleans 5 Full Squat Cleans 5 Thrusters 5 Hang Snatches 5 Full Snatches 5 OHS :Note Quickly… Read more »

Monday 04/21/2019

CrossFit 611 – CrossFit Warm-up 5 way banded shoulder stretch 10 PVC Pass Throughs 9:00 Alt EMOM Min 1: 150/100m Row Min 2: 8 OH PLATE Lunges per side Min 3: 8 SLOW knee raises from the rig (3 count… Read more »

Community WOD 4/20/2019

CrossFit 611 – CrossFit Warm-up Coach Led Conditioning Metcon (AMRAP – Rounds and Reps) 25:00 Partner AMRAP 100m Run = 1 Rep 10 Pull Ups (Each) 200m Run = 2 Reps 15 HRPU (Each) 300m Run = 3 Reps 30… Read more »

Friday 04/19/2019

CrossFit 611 – CrossFit Warm-up 200m Run Then 3 Rounds :30 DB Goblet Squat :15 SA DB Static Hold OH/Arm Rest :30 :15 SA KB 3-Point Row/Arm :15 SA FW/Arm Rest :30 Strength (5:00 Coach Led Thruster Mechanic Warm Up… Read more »

Thursday 04/18/2019

CrossFit 611 – CrossFit Warm-up 8:00 @ Warm Up Pace 10/8 Cals (Ski) 10 Foam Roller Wall Slides https://www.youtube.com/watch?v=hyfb9x7VJWE 10 Seated Single Arm Banded Lat Pull Downs/Arm 10 DB YTW’s 10 Banded OH Pull Aparts https://www.youtube.com/watch?v=2-FyQ5wNoHQ Single Arm RKC Plank… Read more »

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up 2 Rounds 200m Row w/ PVC pipe 10 Pass thru’s 10 Figure 8’s 10 Strict press 10 Front squats 10 Thrusters Metcon (5 Rounds for time) “Engine Room” 5 Rounds, Every 3 Minutes: 300/250 Meter… Read more »

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Warm-up 400m Run 1 lap each Frankensteins Sampson lunges Walking quad stretch Butt kickers Bear crawl Inch worms Metcon (AMRAP – Reps) 15 Min AMRAP 5 Pushups 10 Reverse lunges 15 Abmat situp 5 Min rest… Read more »

Wed 04/17/2019

CrossFit 611 – CrossFit Warm-up 200m Run Then 3 Rounds :30 Death March w/ KB; Rest :15 :30 Banded PVC Lat Pull Downs; Rest :15 :30 Alt Med Ball Skater Jumps; Rest :15 https://www.youtube.com/watch?v=Jw79f0YshYA :30 Plank Hip Taps; Rest :15… Read more »

Tuesday 4/16/2019

CrossFit 611 – CrossFit Warm-up 200m Run Then 3 Rounds :30 DB Floor Press (AHAP) :30 Banded Push Downs Rest :30 :30 Standing DB Hammer Curls :30 Banded Hammer Curls Rest :30 Pull/Pull Strength Progression Metcon (No Measure) 8:00 Alt… Read more »