Open Cycle 4.6

CrossFit 007 – CrossFit Warm-up Red Light; Green Light (No Measure) Coach will call out movements. Anyone caught moving on a “red light” must go back to start cones and also do 5 burpees. Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then…

Details

Open Prep Cycle 2017 4.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 6 min AMRAP: 4 Lengths Jog with arm swings 2 Lenths of Butt Kickers 2 Lengths Kareokee 10 Ring Rows or 3 MU Transitions 10 Side Lunges 2 Lengths Single Arm OH Carry with DB or KB 10 Bird Dogs Pre-WOD Stretching OHS stretching 2 (No Measure)…

Details

Open Prep Cycle 2017 4.4

CrossFit 007 – CrossFit Warm-up (No Measure) 3 Rounds: 5 Jump and Lands 3 Clean DL 5 Barbell Shrugs 3 Hang Cleans 5 Push Jerks (empty bar) Pre-WOD Stretching Banded Tricep Banded Wrist Warm-up Weightlifting Clean and Jerk (Power Clean + Push Jerk Every 90s for 8 sets) 1. 3@55% 2. 3@60% 3. 3@60% 4.…

Details

Open Prep Cycle 2017 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: With a Partner: 20 Jumping Jacks-Together 10 Alternating Air Squats 20 Hollow Rocks each-(one at a time) 5 Supermans each-one at a time 2 Wall Walks each- one ata time Pre-WOD Stretching quickly (20s each) Heel to Toe Rocks Side Lunges Samson Lunge Swimmers…

Details

Open Prep Cycle 2017 4.2

CrossFit 007 – CrossFit Warm-up stretching included in warm up today Bench Warm Up 5 (No Measure) 5 min AMRAP: 1 length Bear Crawl 1 length Crab Walk 10 Glute Bridges 5 Inch Worms 5 Pizza Pies 5 Goal Posts 5 Banded Pull-Aparts Weightlifting Bench Press (5×6@70-75%) Metcon 9 min AMRAP (AMRAP – Rounds and…

Details

Open Prep Cycle 2017 4.1

CrossFit 007 – CrossFit Warm-up Front Squat/Squat Clean Warm Up (No Measure) 3 Rounds: 5 Med Ball Cleans 5 Box Jumps- be explosive 10 Ring Rows or 5 MU Transitions Side Shuffle with Shortie Band- 2 lengths Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back…

Details