Power Endurance 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 Shuttle Runs then…. Move Steady Through: 40 Single leg hops each leg (20 forward; 20 lateral) 30 Air Squats 20 Plate Floor Press Pre-WOD Stretching 30 sec Each: Rising Suns Knee Grab to Samson Lunge Leg Swings Spider Crawl Elbow Drop Cross Leg Down and Up…

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Power Endurance 1.1

CrossFit 007 – CrossFit Bench Warm Up 1 (No Measure) 3 Rounds of: 20 Jumping Jacks 5 Perfect Push-Ups 8 Banded Pull-Aparts 8 Rear Delt Flys 10 Back Extensions* *In a big class try to get everyone on the GHD AT LEAST once. If GHD is tied up sub supermans or Good Mornings with a…

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Powers 11.6

CrossFit 007 – CrossFit Metcon Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Metcon (Time) With a Partner: Partner 1: Row for Calories Partner 2: Work through the following WOD: 6 RFT of: 18 Wall Balls (20/14) 16 Goblet Lunge (53/35) 14 OHS (75/55) Directions: Partners may switch…

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Powers 11.5

CrossFit 007, CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Tabata Row: Moderate Pace. Focus on connecting your stroke with your breath. While one group does the Tabata row the other does the DL stretches. Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants…

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Powers 11.4

CrossFit 007 – CrossFit Warm-up Med Ball Tic-Tac Toe (No Measure) Coach will make a tic-tac toe board on the floor. Divide the class into two teams placed on opposite sides of the board. Each team has a diff colored med ball. On 3-2-1 GO, the first member of each team must sprint to the…

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Powers 11.3

CrossFit 007 – CrossFit Warm-up (No Measure) Bike a moderate 20 Cal Then 2 Rounds of: 10 Calf Raises 10 Push-Ups 10 Banded Face Pulls 5 Stepping Plank Burpees (no jump) Warm-up Pre-WOD Stretching Is, Ys, Ts, Ws (No Measure) 2 Rounds with light weight: 5 Is 5 Ys 5 Ts 5 Ws Weightlifting Push…

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Powers 11.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 1. Row 500m 2. Complete the Following Stretches: 20m Kareokee 20m High Knee Skips 20m Bear Crawl 10m Dyno Walk 10m Frankensteins 10m Spider Crawl 10m Lunge w/ twist 3. Barbell Warm Up: 2 Rounds: 5 Clean High Pulls (elbows up) 5 Muscle Cleans 5 No Foot…

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Powers 11.1

CrossFit 007 – CrossFit Warm-up Power Snatch Warm Up 1 (No Measure) Run 400m 10 Pass Throughs 10 Ninjas 10 Good Mornings 10 Reverse Pass Throughs 10 PVC OHS with Pause in Bottom Then…. 2 Rounds with an Empty Bar or PVC 5 Muscle Snatch 5 No Foot Snatch 5 Power Snatch Balance 5 Tall…

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Powers 10.6

CrossFit 007 – CrossFit If you are doing Summer Splash tomorrow, either REST and do MOBILITY today or use this to loosen up. Do the runs at an easy pace, and cut the KB swings in half, also completing those at an easy pace. Skip the thrusters. Warm-up “Thunderstruck” (No Measure) The class will listen…

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