CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) MB Toss relay Pre-WOD Stretching Minions all around pre-stretch (No Measure) 20 Seconds each: Rising suns Down ups Spider crawl elbow drop Leg swings Arm swings up and down Across the body Trunk twist Metcon Metcon (AMRAP – Reps) 8 Min. AMRAP: 2, 4, 6, 8……


Open Prep Cycle 2017 1.3

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching Rising Suns Egyptians Cup of Waters WTFs Knee Grab to Quad Stretch Peaks and Valleys Boot Strappers with Twist Gymnastics Warm Up 2 (No Measure) 2 Lengths High Knees 2 Lengths Butt Kicks 2 Lengths Kareoke 1 Length Prision Walks 1 Length Dyno Walks Then…. 2 Rounds: 10…


Open Prep Cycle 2017 1.2

CrossFit 007 – CrossFit Warm-up Power Snatch Warm Up (No Measure) 9 Shuttle Runs: On Rep 3- High Knee Skips On Rep 6- Broad Jumps On Rep 9-Kareokee 3 Rounds: 5 Down Ups 5 Down Up Elbows High 5 Muscle Snatch 5 Hang Power Snatch Pre-WOD Stretching Pass Throughs Ninja Warriors Reverse Pass Throughs Shooters…


Open Prep Cycle 2017

CrossFit 007 – CrossFit Warm-up Squat Warm Up 6 (No Measure) 6 min AMRAP: 10/7 Cal Assault Bike 10 Air Squats- FORM 5 Plank Up Downs 5 Pulse Lunges Each Leg Pre-WOD Stretching Squat Stretching 2 (No Measure) 30 sec each: Trunk Twists Hip Circles Knee Circles Boot Strappers Spider Crawl Elbow Drop Deep Squat…


Holidays 2016 2.6

CrossFit 007 – CrossFit Warm-up Mini Partner WOD Warm Up 2 (No Measure) In Teams of 2 10 min AMRAP: 10 Synchronized Air Squats 20 Ring Rows* *Partners may switch at any time, but other partner must hold a plank 20m Broad Jump (each person) 20m Frog Jump Each Person 10 high five push-ups 10…


Holidays 2016 2.5

CrossFit 007 – CrossFit Weightlifting Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Power Clean + Push Jerk (EMOM for 8 min* see below) *If you do not have a max for this, try to follow the same % as your clean and jerk or slightly less.Minute 1:…


Holidays 2.4

CrossFit 007 – CrossFit Warm-up All Around Warm Up 008 (No Measure) 3 Shuttle Runs Butt Kicks (2 lengths) Frankensteins Prison Walks Step, Cross, Toe Touch Knee Grab to Quad Stretch Spider Crawl Over Unders (2 lengths) Inch Worm Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings…


Holidays 2016 2.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP: 1 Lengths Broad Jumps 2 Lengths Crab Walk 5 Glute Bridges 10 Hollow Rocks Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl…


Holidays 2016 2.2

CrossFit 007 – CrossFit Pre-WOD Stretching Leg Swings Arm Swings Arm Circles Spider Crawl Elbow Drop Ninja Warriors Good Mornings Warm-up Tabata- Snatch Warm-Up (No Measure) Tabata Song! Complete the following exercises….. 1. Pass Throughs 2. Snatch Grip Deadlift 3. Snatch Grip “jumps” 4. Jump with high elbows 5. Muscle Snatch 6. Overhead Squat 7.…



CrossFit 007 – Gymnastics


Metcon (No Measure)

4 Rounds:

1 Legless rope climb (up & down)

10 Ring dips

5 Strict CTB Pullups @ 31X2

*Rest :45 b/w movements*

3 Rope Descents

Banded &/or bar dips

Banded chin over bar pullups