Post Murph 1.3

CrossFit 007 – CrossFit Warm-up Row/DL Warm Up (No Measure) 3 rounds of: 2 lengths high knees 2 lengths butt kickers 2 lengths kareoke 1 length Frankeinsteins 1 length Dyno Walk 10 Supermans Time Cap: 10 minThen as a class, 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands…

Details

Post Murph 1.2

CrossFit 007 – CrossFit Pre-WOD Stretching Couch stretch- 1 min each Banded Tricep- 1 min each Banded Shoulder (coach’s choice) 1 min each Warm-up Coach Mike Burgener Junkyard Dog Warm Up (No Measure) Skill 1. Discuss HSPU and Pistols: standards and modifications 2. 6 min to test out some different modifications or perhaps more advanced…

Details

Murph Week 1.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 Shuttle Runs 5 Down Ups 2 Lengths Side Shuffle 5 Jump and Shrug 2 Lengths Butt Kickers 5 Jump and Elbows 2 Lengths Kareokee 5 Hang Cleans 2 Lengths Bear Crawl 5 Hang Cleans Pre-WOD Stretching with a PVC: Good Mornings Pass Throughs Front Rack Behind…

Details

Murph

CrossFit 007 – CrossFit Metcon Warm-up Murph Warm-Up (No Measure) 400m Social Run Then, in a circle; 30s EACH High Knees Butt Kicks Spider Crawl Elbow Drop Rotations Inch Worms Peaks and Valleys Jumping Jacks Rising Suns Leg Swings each side each way Arm swings Up and Down Arm Swings Side to Side Trunk Twists…

Details

Murph Ready 2.6

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks the next leader. Each Leader will lead for 30 sec and then pick the…

Details

Murph Ready 2.5

CrossFit 007 – CrossFit Warm-up Warm-Up-Sprint (No Measure) Jog 400m Then… 2 lengths Each High Knees Butt Kicks High Knee Skips Kareokee Frankensteins Over Unders Tire Run (imagine you are running through tires in football practice) Prison Walks Dyno Walks Then…. 20 Arm Circles Forward 20 Arm Circles Backward 20 Arm Swings Up and Down…

Details

Murph Ready 2.4

CrossFit 007 – CrossFit Warm-up Mini Partner WOD warm up #4 (No Measure) Partner 1: Row Partner 2: 1. 30 Double Unders or 90 Single Unders 2. 40 Flutter Kicks 3. 10 Burpees 4. 10 Strict Press SWITCH PLACES AFTER EVERY EXERCISE. Pre-WOD Stretching 2 Rounds: 5 Is 5 Ys 5 Ts 5 Ws 5…

Details