Workout of the Day

Monday 4/8/2019

CrossFit 611 – CrossFit Warm-up 200m Run Then 3 Rounds :30 Alt Goblet Cossack Squats; Rest :30 :30 Banded Deadbugs; Rest :30 :30 Banded Kneeling Squats; Rest :30 :30 Hollow Rocks; Rest :30 Strength (5:00 Coach Led Squat Mechanic Warm… Read more »

Wes

CrossFit 611 – CrossFit Metcon Wes (Time) Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plateU.S. Navy… Read more »

Community WOD 4/6/2019

CrossFit 611 – CrossFit Warm-up Coach Led Conditioning Metcon (AMRAP – Rounds and Reps) 5:00 Partner AMRAP’s 10 Alt Shuttle Sprints (25-50-25) AMRAP Exercise Rest/Walk :60 Set 1: Air Squats Set 2: Sit Ups Set 3: Grasshoppers (R/L = 1)… Read more »

Friday 4/5/2019

CrossFit 611 – CrossFit Warm-up 2:00 Minutes on AirBike Then Snatch Warm Up 2 Rounds (Coach Led) 3 Snatch Grip RDL 3 Snatch High Pulls 3 Muscle Snatch 3 OHS @ 23X1 3 Snatch Balance 3 Tall Snatch 3 Hang… Read more »

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up 3 Rounds 30 DU’s 1 lap each Sampson lunge Frankensteins Quad stretch Inch worm Metcon (AMRAP – Reps) 4 Rounds Every 8 minutes AB/Row – Tabata 400m run 20 Slam balls Rest- transition *score total… Read more »

Thursday 4/4/2019

CrossFit 611 – CrossFit Warm-up 2 min Air Bike, then 2 Rounds :30 Retro Crawl; Rest :30 https://www.youtube.com/watch?v=NPbqvlgrXH0 :30 Turkish Sit Up (Right); Rest :30 https://www.youtube.com/watch?v=qjH-JUnyhCY :30 Choas Push Ups or Static Hold; Rest :30 https://www.youtube.com/watch?v=Gg5mPUmt4Zk :30 Turkish Sit Up… Read more »

Teens Wednesday

CrossFit 611 – Full Armor Teens Warm-up 200m Run then … 3 Rounds: 10 PVC Passthru 10 Air Squats 20 Single Unders 10 HRPU Skill Handstand Hold/Wall Walk Metcon Metcon (Time) For Time: 15 LSit DB Press (sub with HRPU)… Read more »

Wednesday 4/3/2019

CrossFit 611 – CrossFit Warm-up 10:00 Alt EMOM Min 1: 25 DU (50 Singles) Min 2: 15 Banded Kang Squats Min 3: 30′ Seal Walk Forward + 6-10 Push Ups Min 4: 10 KBS + Goblet Squat Complex (AHAP) Min… Read more »

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Warm-up 3 Rounds 200m Row 20 Bus drivers w/ plate 10 Sampson stretch lunges each leg 10 Inch worms Metcon (Time) 800m run 25 DB Man makers (25/15) 600m Run 20 DB Man makers 400m Run… Read more »

Tuesday 4/2/2019

CrossFit 611 – CrossFit Warm-up 200m Run Then 3 Rounds :30 Standing Banded PVC Lat Pull Downs; Rest :15 :30 Plank DB Pass Through; Rest :15 :30 DB Hammer Curl + Front Squat; Rest :15 :30 Plank Jacks; Rest :15… Read more »