Workout of the Day

Tuesday

CrossFit 611 – CrossFit Warm-up Coaches Choice Workout Jingle Bells (AMRAP – Rounds and Reps) “Jingle Bells” 20:00 Partner AMRAP 24/20 Cals (Row or AB) 24 DU (48 Singles) 24 DB Sumo DL (50/35) 24 SA KBS (12/arm) (2/1.5) 24… Read more »

Tuesday

CrossFit 611 – IronFit Warm-up Coach Choice Partner Workout Jingle Bells (AMRAP – Rounds and Reps) “Jingle Bells” 20:00 Partner AMRAP 24/20 Cals (Row or AB) 24 DU (48 Singles) 24 DB Sumo DL (50/35) 24 SA KBS (12/arm) (2/1.5)… Read more »

Hero WOD Sunday

CrossFit 611 – CrossFit Warm-up 400m Run then one lap each: Bear Crawl Hamstring Stretch Inch Worms (with push-up) Broad Jump then 2 Rounds: 10 Up-downs :30 Plank Hold 10 Alt Step-ups :30 Plank Hold 10 Scap Pull-ups :30 Plank… Read more »

Monday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 400m Group Jog Into… AMRAP x 4:00 10 Supermans 10 Scap Push Ups 5 Push Up to Pike 5 Strict Press :03 second down after full extension 5 Push Press :03 down… Read more »

Saturday

CrossFit 611 – CrossFit Warm-up 2 rounds 200 Meter Run 5 Inch worms 5 Med Ball Cleans 5 Scap Pullups 5 WallBalls 5 Scap Pushups 5 WallBalls 5 KBS Barbell Warm-Up 10 Minutes to perform: Empty Barbell 5 Push Press… Read more »

Friday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) 2 ROUNDS (7 MINUTE CAP) 15 Bootstrap Stretches → 15 Kang Squats 20 Alt Reverse Lunges → 20 Alt Cossack Squats 10 Tempo Air Squats @ 32×1 → 8 Tempo Back Squats… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 1:00 Easy pace on Bike/Row/Ski Then… ALT EMOM x 12 MIN: Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs Min 2: Single Unders… Read more »

Sunday

CrossFit 611 – CrossFit Warm-up Coach Choice Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile RunIn honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on… Read more »

Handstands, Handstand Push-ups, Handstand Walks, Pistols

CrossFit 611 – Gymnastic Seminar Warm-up (5 min) Monster walk, monster walk with forward circles, monster walk with backward circles Bear crawl forward, bear crawl backward Crab walk forward, crab walk backward Gymnastics Teaching (5 min) STACKED BODY POSITION Tight… Read more »

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Saturday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 1 Lap Spiderman lunge 1 Lap Full depth Squat Jumps 1 Lap Bear crawl 1 Lap High Knees then 2 Rounds 100 Meter run 10 Up Downs 10 Box Step Ups :20… Read more »