Workout of the Day

Thursday Conditioning

CrossFit 611 – Conditioning Metcon (Time) 4 Rounds for Time: 21 Calorie Row 18 DB Alternating Hang Clean and Split Jerks(50/35) 15′ Single Arm DB OH Walking Lunges(50/35)(Per Arm) 12 DB Alternating Hang Split Snatch(50/35) *Must alternate which foot goes… Read more »

Thursday Teens

CrossFit 611 – Full Armor Teens Skill Med Ball Cleans Metcon 7 rounds for time 7 medball cleans 7 slam balls 7 burpees Time cap 15 min Strength Power Clean technique work – coach led Then, build to moderate weight… Read more »

Thursday 08/15/2019

CrossFit 611 – CrossFit Warm-up 200m Run Dynamic Warm Up 8:00 @ Warm Up Pace 20 Single Unders 25′ Seal Walk 20 Jumping Jacks 10 Tuck Ups + :10 Hold (on final rep) 20 Single Unders :20-:30 Planche Leans (Off… Read more »

Wednesday Conditioning

CrossFit 611 – Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 25: 400m Run “3 Rounds of Bergeron Beep Test” *Bergeron Beep Test 7 Thrusters(75/55) 7 Pull ups 7 Burpees

Wednesday 08/14/2019

CrossFit 611 – CrossFit Warm-up 200m Run Dynamic Warm Up 8:00 Alt EMOM Min 1: :30 Bike (:10 Easy; :10 Moderate; :10 Hard) Min 2: 5 SA KB Sots Press/Arm or 5 S/A 1/2 Kneeling Bottoms Up KB Press Min… Read more »

Tuesday 08/13/2019

CrossFit 611 – CrossFit Warm-up General Barbell Warm Up Perfect Stretch Sequence Then…. 10:00 to Build to Load for Conditioning Conditioning With a running clock…. @ 0:00 Partner For Time 500m Row 50 Sit Ups 500m Row 50 Box Jumps… Read more »

McKechnie Farewell WOD

CrossFit 611 – CrossFit The McKechnie (Stuart version) (Time) 4 RFT 400m Run 20 Wall Balls (20/14) 15 Box Jumps (24/20) 5 BMU 5 Triple Unders *Scale TU to 25DU/50SU The McKechnie (Aubrey version) (Time) 4 RFT 1000m Bike/500m Row… Read more »

Community 08/10/2019

CrossFit 611 – CrossFit Warm-up Coaches Choice Conditioning The Georgie (AMRAP – Reps) 21:00 AMRAP Buy In: 65 Sit Ups 7 Burpees 11 Push Ups 22 American KBS (1.5/1) (Note: Score is total reps including 65 sit ups) Core Finisher… Read more »

Thursday 08/08/2019

CrossFit 611 – CrossFit Warm-up 200m Run Lap Knee Pulls to Chest Lap Gate Openers Lap Double Arm Front Rack Carry Lap S/A FW + S/A Waiters Carry (per arm) Strength Scapular Strength Drills 2-3 Rounds NFT 10 Scapular Elevation… Read more »