Workout of the Day

Tuesday

CrossFit 611 – CrossFit Warm-up 8:00 Alt EMOM Min 1: :15 Easy/:15 Moderate/:15 Sprint (Row/AB) Min 2: :40 Banded Lat Pull Down Min 3: 15 Hollow Body to Superman Min 4: :40 Chaos Plank (Unloaded) (Note: Modify Chaos Plank to… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 200m Run Barbell Warm-Up With an Empty Barbell 5 RDL 5 Front Rack Elbow Rotations 5 Front Squats @23X1 5 Strict Press 5 Push Press 5 Back Squats @23X1 5 Sumo Stance Good Mornings 5… Read more »

Monday Sport

CrossFit 611 – Sport Endurance 3 Rounds 500m (Ski) 500m (Row) 1K (AB) Rest/Walk 6:00 Between Rounds (Note: Push the Pace on each of these; Aggressive)

Glen

CrossFit 611 – CrossFit Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack… Read more »

Saturday Sport

CrossFit 611 – Sport Barbell Warm-Up Barbell Warm Up: 3 Rounds NFT 3 hang clean high pulls 3 hang muscle cleans + 3 strict presses 3 front squats @ 53X1+ 3 push presses 3 hang power cleans to front squat… Read more »

Saturday Community WOD

CrossFit 611 – CrossFit Warm-up Coach Choice Conditioning Metcon (AMRAP – Rounds and Reps) 4 Person Team 25:00 AMRAP 100 Burpees 100 Cals (Row or AB) 80 Air Squats 80 Cals 60 Tuck Ups 60 Cals 40 HRPU 40 Cals… Read more »

Friday

CrossFit 611 – CrossFit Warm-up 200m Jog “Hip Circle Glute Circuit” (Wear Hip Circle for Entire Circuit) 10 Glute Bridges w/ :03 Hold at Top 10 Squats w/ :03 Hold in Bottom 20 Lateral Steps/Side 20 Quadruped Hip Extension/Side 20… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up 200m Jog Lap Walking Quads Lap Frankenstein w/ Toe Touch 10 Lateral Steps + 10 Squats w/ Hip Circle /Side 10 Banded Good Mornings 10 Alt Plank Shoulder Taps/Side + 10 Scap Push Ups Skill… Read more »

New Strength Cycle Day 2

CrossFit 611 – Full Armor Teens Warm-up 10 cals on bike 8 mins of the following: 10 banded pull aparts 10 banded passthroughs 1 lap Bear Crawl 1 lap hip flexor stretch 1 lap inchworm Metcon 600m Row 30 SDHP… 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 »