Workout of the Day

Thursday 8am Conditioning

CrossFit 611 – Conditioning Warm-up 10-8-6-4-2 Cal on bike Burpees 2 Rounds w/hip circle 10 Left steps 10 Rt steps 10 Air squats 2 Rounds 10 Banded pass thrus 10 Banded pull aparts 10 Banded tricep extensions 5/side Metcon (Time)… Read more »

The Evans Wednesday 08/07/2019

CrossFit 611 – CrossFit Warm-up 200m Run Lap Spider Man Lunges Lap Frankensteins Lap Bear Crawl Lap Walking Samson Stretch Lap Seal Walk Core 4 Rounds 10 Hollow Rocks 10 Tuck Ups 10 2-Count Flutter Kicks :10 Hollow Body Hold… Read more »

Wednesday 9am Conditioning

CrossFit 611 – Conditioning Warm-up 3 Rounds 10 Med ball cleans 15 Sampson lunges 30 Sec handstand hold 100m Run – 50m forward/50m backwards Metcon (Time) 4 Rounds 400m Run 15 C2B Pullups 25 KB swings (53/35) 35 Bear hug… Read more »

Tuesday 08/06/2019

CrossFit 611 – CrossFit Warm-up 200m Run 5:00 EMOM Min 1: :45 Row (:15 Easy/:15 Moderate/:15 Hard) Min 2: :20 SA 90-90 Bottoms Up KB Walk/Arm Min 3: :20 SA KB Sots Press/Arm or :20 S/A 1/2 Kneeling Bottoms Up… Read more »

Tuesday August 6th

CrossFit 611 – Full Armor Teens Warm-up 1000m Row 1 lap Sampson lunge 1 lap burpee broad jumps 1 lap Inchworm 10 PVC pipe passthroughs Metcon “Kelly” 5 RFT: 400m Run 30 Box Jumps 30 Wall Balls

Monday 08/05/2019

CrossFit 611 – CrossFit Warm-up 200m Jog General Barbell Warm Up Perfect Stretch Sequence Then…. Clean Specific Warm Up 2 Rounds NFT 3 hang clean high pulls 3 hang muscle cleans 3 front squats @ 53X1 3 hang power cleans… Read more »

Crossfit Mayhem’s “Recovery Day”

CrossFit 611 – CrossFit Metcon (Calories) 3 Rounds For Calories. 2 Minutes AirDyne. 2 Minutes Rest. 2 Minutes Row. 2 Minutes Rest. 2 Minutes SkiErg. 2 Minutes Rest. Score is total calories. (34 minute timecap)

31 HEROES

CrossFit 611 – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This… Read more »

The Stigers Friday 08/02/2019

CrossFit 611 – CrossFit Warm-up 200m Run Lap Spider Man Lunges Lap Frankensteins Lap Bear Crawl Lap Walking Samson Stretch Lap Seal Walk Core 3 Rounds (for Quality) 10 Straight Body Crunches 10 Side Planks w/ Hip Abduction/Side https://www.youtube.com/watch?v=A8VmXRbB8iw 10… Read more »