Workout of the Day

Saturday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) Coaches choice WOD 1 Metcon (AMRAP – Reps) EMOM x 10 MINUTES GOAL is 200+ reps Min : Movement 1,6 : Situps 2,7 : Lunges 3,8 : SlamBalls (30/20) 4,9 : KBS… Read more »

Pull-ups and Chest-to-bar

CrossFit 611 – Gymnastic Seminar Warm-up (10 min) Arch/hollow holds Band pull-downs PU/C2B Active hangs Slow close/slow open Pause in hollow, back to neutral, pause in arch Beat swings Stop on a dime drill Gymnastics Teaching (5 min) Lat activation… Read more »

Sunday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) Coach Choice Workout Viola (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95 lb. 17 pull-ups 13 power cleans, 95 lb…. Read more »

Sunday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Lunges → Step-ups 8 KB Deadlifts 6 Goblet Squats 4 Tempo Ring Rows Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Weighted Hollow… Read more »

Saturday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) Coaches choice Fun Game400m Run 2 Rounds 10 Air Squats Over Under 10 KB Sumo High Pull (light) 10 Straight Leg Situps Partner Workout Metcon (Time) IN TEAMS OF 2… 30 Min… Read more »

Saturday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) 2 ROUNDS INCREASING IN EFFORT :30 Bike Moderate → Bike Hard 10 DBL DB Deadlift → 10 DBL DB Russian Swing 10 DBL DB Bicep Curls → 10 DBL DB Hang Power… Read more »

Friday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) EMOM x 6 MIN Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers Even: :45 Inchworms → :45 BB RDL → :45 BB Good Morning Strength Deadlift (5-5-5-5-5) 5-5-5-5-5… Read more »

Friday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion)… Read more »

Thursday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) 3 ROUNDS… 200m Run 10 Slam Balls 10 Banded Upright Rows (feet inside band) Strength Metcon (No Measure) 3 SETS 10 Slow Ring Rows 20 Kneeling Double Lat Band Pull-Downs MAX Barbell… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in… Read more »