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…


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…


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…


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…


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…


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#…