Workout of the Day

Wednesday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) 1 ROUND 30 Mountain Climbers 20 Lateral Jumps Over the Bar 10 Burpees Into… 2 ROUNDS 10 Deadlifts 8/8 Elbow Punches 6 FR Lunges 4 Front Squats Strength Metcon (Weight) EVERY 1:30… Read more »

Wednesday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster… Read more »

Tuesday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Up-Downs 20 Mountain Climbers 5 Push-ups 20 Mountain Climbers Strength Shoulder Press (7-7-7-7-7*) 7-7-7-7-7* Strict Press *Complete 1:00 Plank Hold in Push-up Position after each set. Workout… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap)… Read more »

Monday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 MINUTE CAP) 5 SA KB DL* 5 SA Russian KBS 5 SA KB Clean 5 SA KB Thruster 100m Jog *Complete one full round of the KB complex on… Read more »

Monday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge… Read more »

Monday

CrossFit 611 – The Grind Warm-up 3 Rounds 200m Row 10 Walking Lunges 5 Squat Jumps 10 Alt. bear hugs 5 Pushups Conditioning Metcon (No Measure) 10 Min Alt EMOM Min 1- 30 Single Jumps AFAP into 1 Wall walk… Read more »

Sunday

CrossFit 611 – CrossFit Warm-up Warm-up (No Measure) Coach Choice Workout Wheeler (Time) 21 4-Count Flutter Kicks 2100m Run then… 4 rounds 10 Pullups 22 Situps 15 Pushups 11 Burpees 20 Air Squats

Sunday

CrossFit 611 – IronFit Warm-up Warm-up (No Measure) 2:00 Row — focus on long, slow strokes Into… AMRAP x 4 MINUTES :15/:15 Side Plank (L/R) 8 Wide Stance Toe Touches (opposite hand to opposite foot) 8 Alt. Reverse Lunges 8… Read more »

Saturday

CrossFit 611 – CrossFit Warm-up Coach Choice Strength Power Snatch (3 x 3) *Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts. Metcon Metcon (Time) IN… Read more »