Wendler 5.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP: Jump Rope Steady 30s 10 Air Squats 30 Flutter Kicks Pre-WOD Stretching Rising Suns Hip Circles Spider Crawl Elbow Drop Boot Strappers with Twist Heel to Toe Rocks Knee Grab to Quad Stretch Peaks and Valleys Weightlifting Back Squat (5@40%, 5@50%, 5@55%) Metcon Annie…

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Wendler 4.6

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 8 min AMRAP: With a partner; one person working at a time: 100m Run 10 Pull-Ups 20 V-ups 10 ALTERNATING Power Cleans 5 Push Jerks- EACH Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then…

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Wendler 4.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice! Keep quick. Items to include: some kind of jumping or skipping S.A. DB press crawling drill HAVE FUN! Pre-WOD Stretching knee grab to quad stretch opposite hand to foot toe touch arm swings arm circles Egyptians cup of waters wtfs Weightlifting Shoulder Press (5@70%, 3@80%, 1+ @85-90%) warm…

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Wendler 4.4

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 side lunges side to side leg swings hydrants peaks and valleys scorpion kicks Weightlifting Deadlift (5@70%, 3@80%, 1+@85-90%) warm up:…

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Wendler 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 6 Burpees to Target 10 Air Squats 5 OHS 5 Snatch (empty bar or light weight) Pre-WOD Stretching Pass Throughs Ninja Warriors Behind the Back PVC Spider Crawl Elbow Drop Quad Stretch to Lunge and Twist Weightlifting Weighted Pull-ups (5xME @70%) Try to beat…

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Wendler 4.2

CrossFit 007 – CrossFit Warm-up Bench Warm Up 4 (No Measure) 7 min AMRAP: 20 High Knees 20 Butt Kicks 7 Push-Ups 7 Banded Pull-Aparts 7 Glute Bridges 7 Goal Posts 7 Bat Wings Pre-WOD Stretching Banded Bully- 1min Banded Tricep- 1 min Weightlifting Bench Press (5@70%, 3@80%, 1+@85-90%) Metcon Metcon (Time) For Time: Rx:…

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Wendler 4.1

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Pass Throughs Ninjas PVC Good Mornings Hip Flexor PVC OHS with 3 sec hold Warm-up Snatch Warm Up 5 (No Measure) EMOM for 12 min: 1. 5 OHS 2. 5 High Hang Snatch 3. 5 Hang Snatch 4. 5 Low Hang Snatch Weightlifting Back Squat (5@70%, 3@80%,…

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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.…

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