Powers 3.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 400m Social Run- try to talk to someone new 🙂 Then 2 rounds: 10 sinlge Leg RDL each leg (use DB or KB) 5 Hang Power Cleans (empty bar) 20m Side Shuffle (get LOW) Pre-WOD Stretching Rising Suns Banded Good Mornings Leg Swings Peaks And Valleys Side…

Powers 3.4

CrossFit 007 – CrossFit Weightlifting Warm-up Any pre-WOD stretching is on your own today before class. Our coaches will have the gym open 15 min early for your convenience. Warm-up (No Measure) 3 Rounds: Row or Bike 10 Cal 10 Sit-Ups 6 Jumping Lunges or Stationary Lunges 5 Goal Posts 5 Banded Pull Aparts Time…

Powers 3.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 20 Jumping Bar Taps 10m Bear Crawl 10m Crab Walk 10 Single Leg Line Hops Each Leg Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles 20 Arm Swings 20 Egyptians 10 Front Raise* 10 Lateral Raise* (with…

Powers 3.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP of: Run 200m 20m DB or KB Front Rack Walking Lunge 10 Push-Ups Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl Elbow…

Powers 3.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) EOMOM 9 min 1. 5 Snatch Deadlift (warm up weight) Slow and Controlled 2. 6 Ring Rows with 2 sec pause at top 3. PVC sequence: 3 Jump 3 Jump Elbows 3 Muscle Snatch 3 OHS 3 Hang Power Snatch Pre-WOD Stretching 10 Pass Throughs 10 Ninjas…

Powers 2.6

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

Powers 2.5

CrossFit 007 – CrossFit Pre-WOD Stretching PVC Good Mornings Pass Throughs Ninja Warriors Spider Crawl Elbow Drop Samson Lunge Reverse Grip OHS Warm-up Mini WOD Partner Warm Up 5 (No Measure) Partner Warm Up! Partner 1: Row or Bike or Jog- Warm up Pace Partner 2: 15 KB Swings (53/35) 10 DL (135/95) 10 OHS…

Powers 2.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 min Easy Bike, Row or Shuttle Run then…. 3 Rounds of: 5 Bottom Up KB Press (each arm) 7 Bent Over Barbell Rows 10 Walking Lunges Pre-WOD Stretching 10 Arm Circles Each Size Each Way Small, Medium, Big 10 Banded Pull Aparts 5-5-5 Wrist Sequence Frog…

Powers 2.3

CrossFit 007 – CrossFit Warm-up If you would like to do any pre-WOD stretching today, please perfom on your own before class 🙂 Our coaches will be to the gym slightly ahead of class time for your convenience Coach’s Choice Agility (No Measure) Agility warm up TBD by your coach- HAVE FUN! Bergner Warm Up-…