Open 2017 5.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Part 1: 2 Rounds: Bike 10/7 Cal 10 Air Squats 20 Jumping Jacks Rest 1 min Part 2: 2 Rounds: 5 Light Thrusters 20 Sinlge Unders *practice breathing Rest 1 min Part 3: 2 Rounds: 5 Thrusters (at weight) 20 Double Unders *set pace for WOD Rest…

Details

Open 2017 5.4

CrossFit 007 – CrossFit Warm-up “Thunderstruck” (No Measure) The class will listen to the song “Thunderstruck” by ACDC. The coach will have everyone do a movement in place such as jumping jacks, butt kickers, push-ups, high knees, etc. Everytime the song says the word “Thunderstruck” athletes must complete 1 burpee. Active Recovery 007 Rowling (Distance)…

Details

Open 2017 5.3

CrossFit 007 – CrossFit Warm-up Bodyweight Warm Up (No Measure) Jog in Place: 30 sec. 10 Push-Ups High Knees: 30 sec. 10 Jump Squats Jog in Place: 30 sec 10 Sit-Ups Butt Kicks: 30 sec. 20 Arm Circles Jog in Place: 30 sec. Pre-WOD Stretching Rising Suns Leg Swings Arm Swings Side Lunges Cup of…

Details

Open 2017 5.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1 Dyno Walks 1 Figure 4s 1 Spider Crawl 1 Inch Worm 1 Crab Walk Weightlifting Bench Press (4×5 @70%) Metcon Cardi-OH! (Time) Rx: 800m Run 20 Double…

Details

Open 2017 5.1

CrossFit 007 – CrossFit Warm-up Thruster Warm Up 1 (No Measure) Run 200m or Row 250m 20 Air Squats Rest 30 sec. 5 burpees 10 Push Press (empty bar or PVC) Rest 30 sec. 10 Jumping Jacks 5 Thrusters (empty bar or PVC) Rest 30 sec. Pre-WOD Stretching Thruster Stretching 1 (No Measure) 30 sec…

Details

Open 4.6

CrossFit 007 – CrossFit Warm-up Lumberjacks and Farmers (No Measure) Lumberjacks and Farmers: Divide your athletes into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out cones, half sitting up and half laying down. On 3,2,1 go the farmers run around sitting up the cones and the…

Details

Open 4.5

CrossFit 007 – CrossFit Warm-up 16.4/17.4 Warm Up (No Measure) 2 Rounds: 15 Jumping Jacks 10 KB Swings 5 Push-Ups Rest 30 sec. 2 Rounds: 20 Air Squats 15 Banded Good Mornings 10s Handstand Hold Rest 1 min. 10 Light DL 10 Wall Balls 10 Cal Row 5 HSPU Try to find a good pace…

Details

Open 2017 4.4

CrossFit 007 – CrossFit Warm-up Agility Ladder 1 (No Measure) 1. Both feet in every square (running) 2. 2 in 2 out 3. Hop Scotch 4. In-In-Out-Out (both directions) 5. In-Over-Out 6. 3 Jumps Forward; 1 Jump Back Pre-WOD Stretching Good Morning and Reach Side Lunges Knee Grab to Quad Stretch Arm Swings Goal Posts…

Details