Workout of the Day

Saturday Sport

CrossFit 611 – Sport Dynamic Warm-Up 12min Alt EMOM Min 1: 150/100 m Row Min 2: 8 Toes 2 Bar Min 3: 12/10 Cal AB Min 4: 15 AKBS (53/35) Barbell Warm-Up Barbell Warm Up: 3 Rounds NFT 3 hang… Read more »

Saturday Community WOD

CrossFit 611 – CrossFit Warm-up Coach choice Conditioning Metcon (3 Rounds for reps) 2 Person Teams 6:00 AMRAP Assault Bike (Cals) + Wall Sit (Partner 1 amraps AB Cals while partner 2 completes wall sit. Athletes switch when athlete cannot… Read more »

Friday Sport

CrossFit 611 – Sport Accessory Work 3 Rounds 16-20 Banded Kneeling Squats w/ Double KB Front Rack; Rest :60 :30 Banded Crab Walk (Right); Rest :15 (w/ Mini Band) :30 Banded Crab Walk (Left); Rest :60 3 Rounds 10-12 Back… Read more »

Friday

CrossFit 611 – CrossFit Warm-up 300m Row (200m @ warm-up pace, then last 100m @ ~90% effort) “Hip Circle Glute Circuit” (Wear Hip Circle for Entire Circuit) 10 Glute Bridges w/ :03 Hold at Top 10 Squats w/ :03 Hold… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up 200m Jog then, Lap spiderman lunges Lap walking quad Lap frankenstein with toe touch then, 10 air squats 10 scorpions/side 10 standing unloaded “YTI” 10 arm circles forward 10 arm circles backward 10 alt bear… Read more »

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up 2 Mins on the Bike 500m Row/Ski erg 20 seconds each stretch Fwd bend Right arm posterior Left arm posterior Alt bear hugs Fwd bend, arms behind back Squat hold Rt leg lunge Calf stretch… Read more »

2.7.19

CrossFit 611 – Full Armor Teens Skill Jump Chest To Bar Pullups Metcon AMRAP 4 27/18 Calorie row 27 Box Jumps 27 Jumping Chest to Bar Pull-ups Rest 4 mins AMRAP 4 21/14 calorie row 21 box jumps 21 abmats… Read more »

Wednesday Sport

CrossFit 611 – Sport Accessory Work 3 Rounds :45 Standing DB Curls; Rest :15 :30 Front Raises; immediately into…. :30 Y Raises; Rest as Needed 4 Rounds 10 Close Grip Bench Press; Rest :30 :60 Banded Hammer Curls; Rest 2:00… Read more »

Wednesday

CrossFit 611 – CrossFit Warm-up 200m Run Then….. Lap Spider Man Lunges Lap Reverse Monster Walk w/ Hip Circle Lap Knee Pulls w/ Calf Raise Then….. 4:00 EMOM Min 1::30 Bent over T-Spine Rotation w/ Hip Hinge Min 2: :30… Read more »

Tuesday Sport

CrossFit 611 – Sport Skill 15:00 Alt EMOM Min 1: :30 Hold in Support on Rings Min 2: :30 Supinated Grip Chin over Bar Hold Min 3: :30 Hold in Catch on Rings Min 4: :60 Wall Sit Min 5:… Read more »