CrossFit 007 – Striking Warm-up Warm-up (No Measure) Team heavy bag relay 1 Rep up to 5 of: 1, 2, 1, 2 move Pre-WOD Stretching Rising suns Arm swings Goal post Leg swings Sumo squat Trunk twist Skill -Elbows -Mitt holding Metcon Metcon (Time) With partner: I go, you go 16 RFT: 10 Pushups 20…


Clean and Jerk Cycle 7.2

CrossFit 007 – CrossFit Warm-up stretches are included in warm up today Jerk Warm Up 1-Push and Split (No Measure) LED BY COACH: 2 Lengths High Knees 2 Lengths Butt Kicks 5 Jump and Land (Push) 5 Stationary Lunges (ea side) -which one feels BETTER? 5 Jump and Land (Split) 1 Length Frankensteins 1 Length…


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…


Clean and Jerk 7.1

CrossFit 007 – CrossFit Warm-up Box Squat Warm Up (No Measure) 7 min. AMRAP of: 12 KB Swings 6 Singe Leg Step Ups/Side* 15 Hollow Rocks 10 Air Banded Air Squats *use KB or DB if desired Pre-WOD Stretching Leg Swings Hip Circles Spider Crawl Elbow Drop Boot Strappers with Twist Inch Worms Cup of…


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…



CrossFit 007 – Crossfit Kids


Warm-up (No Measure)

Cone drills

Pre-WOD Stretching

Rising suns

Down ups


Figure 4s

Arm circles

Sumo squat


Metcon (AMRAP – Rounds and Reps)

11 Min. AMRAP:

10 Pushups

5 Burpees

20 Latt. hops

Cool Down

Chest stretch

Wall latt. stretch

Calf stretch

Quad stretch

Standing reach

Clean & Jerk Cycle 6.6

CrossFit 007 – CrossFit Warm-up Everybody’s IT! ZOMBIES (No Measure) Athletes will play tag, the only catch…Everybody is it! Anyone can tag another player. If you get tagged you are not out. You must continue playing in bear crawl until everyone has been tagged. *Play 5-7 Min.* Pre-WOD Stretching Rising suns Trunk twist Leg swings…


Clean and Jerk Cycle 6.5

CrossFit 007 – CrossFit Warm-up All jerks are too be push jerks today 500m Row (No Measure) Clean and Jerk Warm Up 1 (No Measure) In between each exercise, coach will call on an athlete to pick a dynamic movement to do for 10-20m. With an Empty bar: 1. 10 Down Ups 2. 5 Slow…


Clean and Jerk Cycle 6.3

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 min Pre-WOD Stretching Rising Sun Down and Up with Good Morning and Reach Side Lunges Glute Bridges Scorpion Kicks…



CrossFit 007 – Striking Warm-up Warm-up (No Measure) 3 Rounds: 1 Min. Plank hold :30 Sec. Sumo squat hold 10 Kips on bar Pre-WOD Stretching Down ups Goal post Pizza pies Hip circles Arm circles Leg swings Trunk twist Skill -Side kicks -KB swings Metcon Metcon (AMRAP – Reps) 10 Min. EMOM: Even: 4 Side…