Workout of the Day

Mon 4/15/2019

CrossFit 611 – CrossFit Warm-up 400n Jog General Warm Up 2 Rounds 8 Squat w/ Thoracic Rotations/Side 20 Lateral Band Step Overs 5 Inch Worms Dynamic Warm Up (for conditioning) 10:00 Alt EMOM Min 1: 12/9 Cals (Bike) Min 2:… Read more »

Hero WOD

CrossFit 611 – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at… Read more »

Community WOD 4/13/2019

CrossFit 611 – CrossFit Warm-up Coach Led Conditioning Metcon (AMRAP – Rounds and Reps) 25:00 2-Person Team AMRAP 50/40 Cals (Row/Ski) 40 Burpees over KB 30 Russian KBS (2 Pood/1.5 Pood) 20 Goblet Squats w/ KB 10 50 Meter Shuttle… Read more »

Friday 4/12/2019

CrossFit 611 – CrossFit Warm-up 200m Run Then 3 Rounds :30 Bike; Rest :15 :30 Banded Pass Throughs; Rest :15 :30 Supinated “1-1-2” DB Floor Press; Rest :15 :30 Prone Swimmer Drills; Rest :15 Strength (5:00 Coach Led Bench Warm… Read more »

Thursday 4/11/2019

CrossFit 611 – CrossFit Warm-up 10:00 Alt EMOM Min 1: 10/7 Cals (Echo Bike) Min 2: :40 DB OH Walk (Light and focus on lock out) Min 3: 10 Hollow Rocks + 5 Side Hip Pulses/Side Min 4: :40 Hamstring… Read more »

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Metcon (AMRAP – Reps) AMRAP in 27 minutes From 0:00-10:00: 1 mile Run Max Clean-and-Jerks (135/95 lb) Rest from 10:00-13:00 From 13:00-20:00: 800 meter Run Max Power Snatches (115/80 lb) Rest from 20:00-23:00 From 23:00-27:00: 400… Read more »

Wednesday 4/10/2019

CrossFit 611 – CrossFit Barbell Warm-Up 2 Rnds 200 Meter Run 10 Pike Pushups 10 PVC OHS Then Snatch Specific Warm Up 2 Rounds (Coach Led) 3 Snatch Grip RDL 3 Snatch High Pulls 3 Muscle Snatch 3 OHS @… Read more »

Teens Wednesday

CrossFit 611 – Full Armor Teens Warm-up 200m Run 3 Rounds: Walking Quad Stretch Spiderman Lunges 10 Scap Push-ups Heel Walk Toe Walk 10 Scap Pull-ups 10 PVC Pass-Throughs Backwards Wall-Ball Toss Game Skill Agility Ladders: Single Foot Two Foot… Read more »

Tuesday 4/9/2019

CrossFit 611 – CrossFit Warm-up 10:00 Alt EMOM Min 1: 150/100m Ski Min 2: :30 Supine Banded Pull Apart w/ Ext Rotation (on foam roller) Min 3: :20 Single Leg Banded Row/Leg https://www.youtube.com/watch?v=KKEE1zMePww Min 4: 6 SA KB High Pulls/Side… Read more »

Teens Monday

CrossFit 611 – Full Armor Teens Warm-up 200m Run then 3 rounds: 20 Jumping Jacks 10 Air Squats 5 Push-ups :30 Plank Hold Strength Goblet Squats Warm-up to a heavy set of 5, then 5×5 – coach led. Metcon Metcon… Read more »