Workout of the Day

Wednesday

CrossFit 611 – CrossFit Warm-up 10:00 @ Warm Up Pace :30 AB :30 Supine Banded Shoulder Flexion on Roller https://youtu.be/LrOk1R-aAPY :30 Row 10 1/2 Kneeling Bottoms Up DB Press/Arm (Hold the hex) :30 10m shuttle sprints 10 Foam Roller Deadbugs/Side… Read more »

Tuesday Sport

CrossFit 611 – Sport Skill A. Core Conditioning: 3 Rounds (No Rest Between Movements) 3 Seated Pike Leg Lifts 3 V Ups :10 LSit Knee Tuck Hold off Parallettes 3 Seated Straddle Leg Lifts 3 L Sit Pulses (Tuck to… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up 200m Jog :20 Hawaiian Squats/Leg :20 Shoulder Shoot Throughs/Side :20 Calf Raises/Side :20 Childs Pose/Side (Stretch to left and right) :20 Elevated Pigeon Stretch/Side Strong Man/Core 8:00 Alt EMOM Min 1: 4-6 Ground to Shoulder… Read more »

Monday Sport

CrossFit 611 – Sport Body Building Accessory Work A. 4 Rounds 6 CGBP (AHAP); Rest :60 25 Band Pull Aparts; Rest :60 25 Banded Lat Pull Downs; Rest 2:00 B. 3 Rounds NFT :60 Banded Hammer Curls; Rest :30 14… Read more »

Week 1 Day

CrossFit 611 – Full Armor Teens Warm-up 200m Run then 8 mins of the following: 10 PVC Pipe Passthrough 10 Around the Worlds 1 Lap Frankenstein Stretch 1 Lap 180 Squats 10 Bottoms up KB Press Strength Our Focus this… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 400m Jog Barbell Warm-Up 5 RDL 5 Elbow Rotations/Side 5 Front Squats @23X1 5 Strict Press w/ :02 Pause OH 5 Back Squats @23X1 5 Elbow Rotations (From Back)/Side 5 Sumo Good Mornings 5 Kang… Read more »

Hero Sunday

CrossFit 611 – CrossFit Warm-up 3 Rounds 50 DU’a/100 Singles 1 lap Sampson lunge 1 lap inch worm 10 Banded good mornings 10 Banded pass thrus Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts,… Read more »

Community WOD

CrossFit 611 – CrossFit Warm-up 200m Run Then…. Coach Led Line Drills Game…. WOD Whitney (Time) 3 Rounds: 22 KBS (1.5/1) 22 BJ (24/20) 400m Run 22 Burpees 22 WB (20/14) (Note: 30:00 Time Cap) RX+ KBS (2/1.5) BJ (30/24)… Read more »

Saturday Sport

CrossFit 611 – Sport SPORT A. Metcon (AMRAP – Rounds and Reps) 10:00 Partner Warm Up 100 DU (50 Each) 100′ FW (Heavy) (Each Person) 100 DU (50 Each) 100′ FW (Heavy) (Each Person) AMRAP Cals on Row/Ski in Balance… Read more »