Workout of the Day

Friday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 6 T Push-ups with :02 Pause in the T Position* 8 Barbell Strict Press 10 Lateral Jumps Over Bar * T Push-up is a normal Push Up, finishing… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 9 Plate Deadlift 7 Up-Downs 5 Bootstrap + Inchworm 1 ROUND 9 Plate Press 7 Plate G2O 5 Burpees 1 ROUND 7 BB Good Mornings 7 Behind Neck Strict Press… Read more »

Thursday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Slam Balls 10 Air Squats w/ :02 pause in the bottom 5 Slam Balls 10 Lunges 20 Mountain Climbers Strength Back Squat (5-5-5-5) 5-5-5-5 Tempo Back Squat… Read more »

Wednesday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Alt. Supermans 10 Cossack Squats 2 ROUNDS 1:00 Bike 10 Right and Left Banded Side Steps* 5 BB Kang Squats *Place band above the knees and take… Read more »

Wednesday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 1-2-3…and so on Up-Down Ring Row Air Squat Strength Metcon (Weight) EMOM x 6 MINUTES 1 High Hang Power Clean + 1 Hang Power Clean + 1 Front… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 8/6 Cal Bike 8 Up-Down Step Ups 10 Good Mornings Into… 3 ROUNDS w/ empty barbell 5 RDLs 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Box Jumps (build… Read more »

Tuesday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 20 Jumping Jacks 8 Alt. Step-ups 4 Burpees Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1 – 10-15 SA DB Bench Press (R) MIN 2 – 10-15… Read more »

Monday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 10 Up Downs :30 Dead Hang :30 Plank Hold Into… 2 ROUNDS :30 Alt. Crossovers :30 Alt. Scorpions :30 Alt. Spiderman Lunges :30 Bird Dogs Into… 3 ROUNDS… Read more »

Monday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) EVERY 2:00 FOR 4 SETS* :30 Single Unders :30 Forward Lunges :30 Good Mornings SET 2 :30 Fast Singles :30 Reverse Lunges :30 Leg Swings SET 3 :30 High Jumps :30 Air… Read more »

Hero WOD

CrossFit 611 – IronFit Warm-up Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu,… Read more »