Workout of the Day

Tuesday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) QUICK BODYWEIGHT WARM-UP AMRAP x 4 MINUTES 4 Alternating Lunges w/ PVC Pass-Thru 4 Burpees 4 Hollow Rocks 4 Broad Jumps (or Tuck Jumps) -Then into a barbell specific warm-up- BARBELL WARM-UP… Read more »

Sunday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) 3 ROUNDS 10/8 Cal Bike 10 Lunges or Squats 10/10 Single DB Strict Presses* *As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good! Strength Metcon… Read more »

Sunday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) PARTNER WARM-UP (in teams of 2…) 2 ROUNDS EACH IN EACH PART* PART A… P1 COMPLETES… 3 Inchworms + Push Up 3 Burpees 3/3 Bodyweight Lunges P2: Bike (EZ) PART B… P1… Read more »

Saturday

Announcements Today is WORLD DOWN SYNDROME DAY!! To help bring awareness to Down Syndrome, everyone needs to wear CRAZY SOCKS!!! Take pics of you and your family in crazy socks, post them on social media and #downsyndromeawareness and @crossfit611 Thanks!!… Read more »

Saturday

Announcements Today is WORLD DOWN SYNDROME DAY!! To help bring awareness to Down Syndrome, everyone needs to wear CRAZY SOCKS!!! Take pics of you and your family in crazy socks, post them on social media and #downsyndromeawareness and @crossfit611 Thanks!!… Read more »

Friday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Scap Push-ups 5/5 SA Ring Rows 10 Push-ups 5 Slam Balls 10 Slam Balls Strict Press Strength Bench Press (5RM) ON A 15:00 RUNNING CLOCK… Build to… Read more »

Friday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bootstrappers 10 Alt Groiners 10 Cossack Squats 10 Scap Pull-Ups 2 ROUNDS 5 Kip Swings 5 MedBall Front Squats 5 MedBall Strict Press 5 MedBall Push Press to Target… Read more »

Thursday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) FOR TIME (6 MIN CAP) 2-3 ROUNDS 100m Run 12 DB Deadlifts 10 DB Bent Over Row 8 DB Hang Muscle Clean 6 DB KB Swings Strength Power Clean (5-5-5-5) 5-5-5-5 Power… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 25ft Toe Walks 25ft High Knees 25ft Butt Kickers 25ft Side Shuffle Right 25ft Side Shuffle Left 25ft High Skips 2 ROUNDS 10 Alt Box Step Ups 20 Shoulder Taps… Read more »