Foundations Day #1

CrossFit 007 – Foundations Warm-up 3 Rounds: Jump Rope for 1 min. 10 Bent Over Body Twists 10 Pass Throughs 1 min each side: Perfect Stretch Skill Air Squat Back Squat Front Squat Overhead Squat Push-Up Sit-Up Wodify/Class Structure/Gym Rules Metcon Foundations WOD #1 (AMRAP – Rounds and Reps) AMRAP 10 min: 10 Air Squats…


Skills and Thrills 4.1

CrossFit 007 – CrossFit Warm-up Hungry Hippos Warm Up (No Measure) Place medicine balls of varying sizes/weights in the center of the floor. Divide the class into 4 teams (one team on each corner of the turf. On 3-2-1 GO… the first person on each team will do 1 burpee then sprint to the center…



CrossFit 007 – Crossfit Kids


Warm-up (No Measure)

Everybody’s it!

3 Burpees if you get tagged

Pre-WOD Stretching

Athletes will help choose stretches

*30 sec. each (side)*


Metcon (Time)

100 Air squats for time

*Every 10 reps find a new spot and perform 10 Pushups before continuing*

Cool Down

300 m Wog

Skills and Thrills 3.6

CrossFit 007 – CrossFit Warm-up Zip Zap (No Measure) Class forms a large circle around one person who is in the middle. That person in the middle briefly explains the rules but DO NOT SPEND A TON OF TIME EXPLAINING THIS ONE. Let the class figure it out, that is part of the fun! The…


Skills and Thrills 3.5

CrossFit 007 – CrossFit Skill Coach’s Choice Kipping/Butterfly Technique Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesWomen’s Rx: 95#…


Skills and Thrills 3.4

CrossFit 007 – CrossFit Warm-up Squat Warm Up 1 (No Measure) Perform Each for one Length: Perfect Stretch Over Unders (down and back) Lunge w/Twist Step, Cross, Toe Touch Figure 4s Then… 10 Duck Walks (each side) 10 Boot Strappers 10 Scorpion Kicks (each side) 10 Leg Swings Front to back and side to side…


Skills and Thrills 3.3

CrossFit 007 – CrossFit Warm-up Coach will set 3 questions for athletes to answer 800m Social Jog (No Measure) Athletes will pick a partner (or two) to run with. The coach will designate a question of the day for everyone to discuss with their partner. Everyone will share their partners answers when they return! Get…


Skills and Thrills 3.2

CrossFit 007 – CrossFit Warm-up 3 Rounds of: 4 Shuttle Runs 8 Hollow/Superman Rolls (4ea side) 12 Banded Good Mornings Pre-WOD Stretching With Small Plates: Goal Posts with Press Pizza Pies Ys Ts Ws Scorpion Kicks Cat and Cow Skill Hollow/Superman Wall Walks HS Walks Handstand Walk Practice (No Measure) EMOM for 8 min: Level…


Skills and Thrills 3.1

CrossFit 007 – CrossFit Warm-up Fran Warm-Up (No Measure) Row 300m: 100m- tempo 100m- moderate 100m-FAST Then 2 Rounds of: 10 Air Squats 7 Kips on Bar 20 Butt Kicks 7 Push-Ups Then…. 2 Rounds of: 5 Thrusters (45/35) 5 Pull-Ups or Ring Rows Rest 30s-1 min between RDS Pre-WOD Stretching 30 sec each: Pass…


Baby Shower WOD 1

CrossFit 007 – CrossFit Warm-up Stretch…. Stretch….. GOOSE! (No Measure) First, we have to determine who is “it”. On 3…2…1 GO! Coach will have everyone do 10 Burpees. First person to 10 burpees is it! Members stand in a wide circle and hold a stretch of the coach’s choice (ie squat hold, toe touch, spider…