Workout of the Day

Friday

CrossFit 611 – CrossFit Warm-up 200m Jog Lap Walking Quads Lap Frankenstein w/ Toe Touch Musical Walls Balls while Bear Crawling (2-3 Minutes) https://www.youtube.com/watch?v=k0l4M2ncWf8 No one is “eliminated” that just have to sit out one round and do burpees until… Read more »

Friday Sport

CrossFit 611 – Sport SPORT A. A. Core Conditoning: 3 Rounds NFT 10 Muscle Up Push Ups 3-5 False Grip Ring Pull Ups 3-5 Russian Dips off Box Strict Ring MU + :10 Hold in Catch + :10 Hold in… Read more »

Thursday

CrossFit 611 – CrossFit Warm-up 10:00 @ Warm Up “Hip Circle Glute Circuit” (Wear Hip Circle for Entire Circuit) 10 Glute Bridges w/ :03 Hold at Top 10 Squats w/ :03 Hold in Bottom 20 Lateral Steps/Side 20 Quadruped Hip… Read more »

Week 6 Transition

CrossFit 611 – Full Armor Teens Warm-up 20 Cals on the Bike or 200m Row then two rounds of: 1 lap Monster Walk with Band 1 lap High Knees 1 lap Butt Kickers 1 lap Bear Crawl 30 seconds Banded… Read more »

Wednesday

CrossFit 611 – CrossFit Warm-up 200m Jog Monster Lap Foward Monster Lap Backwards 10 Jumping Jacks + 5 Broad Jumps 10 Scap Push Ups + 5 Dynamic Push Ups or Push Ups w/ Band Around Elbows Dynamic Warm-Up 2 Rounds… Read more »

Tuesday

CrossFit 611 – CrossFit Warm-up 200m Jog :20 Hawaiian Squats/Leg :20 Shoulder Shoot Throughs/Side :20 Calf Raises/Side :20 Childs Pose/Side (Stretch to left and right) :20 Elevated Pigeon Stretch/Side Strongman B. Strong Man/Core 8:00 Alt EMOM Min 1: :30 Double… Read more »

Tuesday Sport

CrossFit 611 – Sport SPORT A. A. Core Conditoning: 3 Rounds NFT 10 Supine Windshield Wipers 30′ Banded Seal Walk Forward https://www.youtube.com/watch?v=CupYG7CHDNE 30′ Banded Seal Walk Backwards 30 Alt Weighted Oblique Twists https://www.youtube.com/watch?v=pDTHSnoGoEc SPORT B. B. Straight Arm Strength: 5… Read more »

Monday

CrossFit 611 – CrossFit Warm-up 200m Run Barbell Warm-Up 5 RDL 5 Elbow Rotations/Side 5 Front Squats @23X1 5 Strict Press w/ :02 Pause OH 5 Back Squats @23X1 5 Elbow Rotations (From Back)/Side 5 Sumo Good Mornings 5 Kang… Read more »

Monday Sport

CrossFit 611 – Sport SPORT A. A. 4 Rounds 8 CGBP (AHAP); Rest :60 8-12 Narrow Grip Supinated Grip Chin Up (Add weight if possible); Rest 2:00 SPORT B. B. 3 Rounds 15 DB French Press 15 DB Lateral Raises… Read more »