Workout of the Day

Saturday Community WOD

CrossFit 611 – CrossFit Warm-up Coach Choice Conditioning Metcon (AMRAP – Reps) Teams of 4 20:00 AMRAP 500/400m Row AMRAP Slam Balls (20/10) AMRAP Burpee Box Jump (24/20) AMRAP RKBS (1.5/1) (Note: Each member on the team rotates after the… 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 20… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up 10:00 Alt EMOM Min 1: :15 Easy/:15 Moderate/:15 Sprint (Row) Min 2: :30 Child’s Pose against the wall Min 3: :40 Wrist Mobility Min 4: :20 Scap Push Ups + :20 Alt Plank Shoulder Taps… Read more »

Wednesday

CrossFit 611 – CrossFit Warm-up 200m Run Lap Spiderman Lunges Lap Tip Toe Walk Lap Heel Walk then, :30 Bent over T-Spine Rotation w/ Hip Hinge :30 Reverse Bear Crawl (Slow and Controlled) :30 Bear Shoulder Taps (Slow and Controlled)… Read more »

Wednesday 9am Conditioing

CrossFit 611 – Conditioning Warm-up 3 Rounds 1 Min on bike 3 Rope pulls – sit to stand 10 Banded GM’s 10 Sampson lunges Metcon (Time) 5 Rounds 400m Run 15 Deadlifts (195/135) 3 Rope climbs Core 3 Rounds 10… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up Pull Up Progression Every :90 for 10:30 (3 Alt Sets of Each) Set 1 (Skill): 2-3 Rounds :03-:10 Hollow Hold + :03-:10 Arch Hold (Note: Drop between sets Focus on positional work here; Keep tight… Read more »

Tuesday Teens

CrossFit 611 – Full Armor Teens Warm-up 400m Run or 2-3 minutes on other piece of equipment 8 Tempo Squats 3:3:3 12 Banded Good Mornings 12 Plank-ups 1 Lap Inch Worm Push-ups 12 Tuck-ups Skill Deadlift/Sumo Deadlift High Pull Spend… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 200m Jog then 2 Rounds: 10 Banded lateral steps (right/left) 10 Banded Air Squats :30 wrist mobility :30 ankle mobility/leg Barbell Warm-Up With a PVC or Empty Barbell 5 RDL 5 Front Rack Elbow Rotations… Read more »

Hero Wod

CrossFit 611 – CrossFit Warm-up 3 Rounds 200m Run 10 Scapular pullups 10 Banded GM’s 1 lap duck walk Foo (AMRAP – Rounds and Reps) 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2… Read more »