Wendler 3.5

CrossFit 007 – CrossFit Yup, the main focus of today’s WOD is Lifting. Get after it 🙂 Warm-up include stretching time permitting Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Weightlifting Coach will set time for lifting Weighted Dips (5@BW, 4@50%, 3@60%, 2@70%, 1@80% then back up) 10 Min.…

Details

Wendler 3.4

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 5 (No Measure) 8 min AMRAP: Row 250m 10 SUMO Banded Good Mornings 5 Leg Extensions Each Leg 5 Glute Bridges 10m Burpee Broad Jump Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks…

Details

Wendler 3.3

CrossFit 007 – CrossFit Warm-up 800m Social Jog (No Measure) Athletes will pick a partner (or two) to run with. The coach will designate a question of the day for everyone to discuss with their partner. Everyone will share their partners answers when they return! Get to know your fellow “Sevens.” Pre-WOD Stretching with small…

Details

Wendler 3.2

CrossFit 007 – CrossFit Warm-up Stretching today is to be done on your own before class or in-between sets Warm-up (No Measure) EOMOM for 9 min: 1. 5 Shuttle Runs 2. 10 BackSquats- Perfect Form (may add weight as you go if desired) 3. 3 S2OH- add weight each set Weightlifting Back Squat (3@65%, 3@75%,…

Details

Wendler 3.1

CrossFit 007 – CrossFit Warm-up 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…

Details

Wendler 2.6

CrossFit 007 – CrossFit Warm-up Outdoor Relay (No Measure) Do outdoors on the road or the grass! Coach will line members up in even lines of 3-6 people. The coach will set a specific distance for members to travel. Then the coach will name exercises for members to do including but not limited to High…

Details

Wendler 2.5

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 3 (No Measure) Cycle Through for 7 min: Row 10 Cal 10 Banded Good Mornings 10 Leg Extensions/side with band 10 Glute Bridges 5 Scapular Push-Ups 5 Wide Legged Inch Worms Pre-WOD Stretching Athlete’s Choice Stretching (No Measure) 3 min pre-wod stretching: PICK YOUR FAVORITES! Pick your…

Details

Wendler 2.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Coach Demo; Members do 10 QUICK Reps. Follow this pattern all the way through: 1. Down Ups 2. Stand Up; Elbows Up 3. Hang Muscle Snatch 4. Jump and Land Then…. 2 Rounds: 5 Strict Press 5 Hang Power Snatch 5 Dips 5 Leg Raises Weightlifting Shoulder…

Details

Wendler 2.3

CrossFit 007 – CrossFit Warm-up Coach will time cap as needed Warm-up (No Measure) 3 Rounds: 200m Jog 10 Goblet Squats- work on staying up TALL 10m Burpee Broad Jump Pre-WOD Stretching Squat Stretching 2 (No Measure) 30 sec each: Windmills Hip Circles Knee Circles Figure 4s Boot Strappers Spider Crawl Elbow Drop Deep Squat…

Details