Basic Competitor 1.3

CrossFit 007 – CrossFit Warm-up “Thunderstruck” (No Measure) The class will listen to the song “Thunderstruck” by ACDC. The coach will have everyone do a movement in place such as jumping jacks, butt kickers, push-ups, high knees, etc. Everytime the song says the word “Thunderstruck” athletes must complete 1 burpee. Pre-WOD Stretching Down and Up…

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Basic Competitor 1.2

CrossFit 007 – CrossFit Warm-up Bench Warm Up 3 (No Measure) 6 min AMRAP of: 20 Jumping Jacks 10 Perfect Push Ups 8 Banded Pull-Aparts 8 Front Delt Raise 8 Lateral Raise Pre-WOD Stretching 30sec each: Rising Suns Leg Swings Arm Swings Swimmers Peaks and Valleys Spider Crawl Elbow Drop Banded Bully- 1 min. Weightlifting…

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Basic Competitor 1.1

CrossFit 007 – CrossFit Warm-up Athlete’s Choice (No Measure) Athlete’s Choice Warm Up/Stretching 10 min. If you need some direction, ask your coach! He or she will help you write a warm up suitable to your needs. Metcon *Note: Have the WOD set up in stations around the gym. The Patriot (9/11 Memorial WOD) (Time)…

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Skills and Thrills 4.6

CrossFit 007 – CrossFit NO 9am CLASS TODAY. See homeowrk in WODIFY. Warm-up Perform each for your choice distance 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….…

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Skills and Thrills 4.5

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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Skills and Thrills 4.4

CrossFit 007 – CrossFit Warm-up Back Squat Warm Up (No Measure) Row 250m 5 1 and 1/2 Backsquats 1 length spider crawl 2 Lengths Kareokee 1 Length Figure 4s Row 250m 5 1 and 1/2 backsquats 10 Bootstrappers with Twist 10 Side Lunges 5 1 and 1/2 Backsquats Weightlifting Write Your Squat Story (Weight) EMOM…

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Foundations Day #3

CrossFit 007 – Foundations Warm-up Rowing Technique: 20 Pulls- legs only 20 Pulls- legs and hips 20 Pulls- legs, hips, arms 200m smooth it out Skill Deadlift Sumo Deadlift High Pull Clean KB Swing Demo: Snatch Metcon Foundations WOD #3 (Time) Buy In: 500m Row then… 3 rounds of: 12 KB Swings 9 Deadlifts 6…

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Skills and Thrills 4.3

CrossFit 007 – CrossFit Warm-up Clean Warm Up 1 (No Measure) All Done with Empty Bar 5 shuttle runs 5 Down Ups 4 shuttle runs 5 Down Up Elbows High (clean) 3 shuttle runs 7 Down Up, Elbows High, FINISH! 2 shuttle runs 7 Front squats 1 shuttle run 5 High Hang Squat Cleans Coach…

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Foundations Day #2

CrossFit 007 – Foundations Warm-up Jog 400m 20 Arm Swings 20 Arm Circles 10 Cup of Waters 10 WTFs Skill Press Push Press Push Jerk Split Jerk (demo) Thruster Wall Ball Pull-Ups and Modifications Metcon Foundations 2 (12 Rounds for reps) EMOM for 12 min: 1. 3 Press, 3 Push Press, 3 Jerk 2. 8…

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Skills and Thrills 4.2

CrossFit 007 – CrossFit Warm-up Jumpin Jelly Beans (No Measure) 10 Jumping Jacks 2 Lengths Broad Jumps 10 Jumping Jacks 2 Lengths High Knee Skips 10 Jumping Jacks 1 Length Hop Right 1 Length Hop Left 2 Lengths MOVING jumping jacks 1 length frog hops 1 length walk Pre-WOD Stretching Leg Swings Knee Grab to…

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