Pull-Up N Posture 6.4

CrossFit 007 – CrossFit Warm-up Mini Partner WOD #1 (No Measure) With a partner; rotating through all 4 stations. Partner 2 is the switcher: Partner #1: Jumping Jacks Partner #2: 20 Wall Balls 10 DB Press each arm (choose warm up weight) 10 HR Burpees 40 Flutter Kicks Pre-WOD Stretching Rising Suns Glute Bridges Supermans…

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Minions053

CrossFit 007 – Crossfit Kids Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at…

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Pull Up N Posture 6.3

CrossFit 007 – CrossFit Warm-up Listen Up or Burpee Up (No Measure) Have all members stand in a circle. Quickly, have everyone go around and answer one of the following questions: 1. Favorite Color 2. Quirky Hobby 3. Favorite TV show 4. Favorite Type of Music 5. How many siblings do you have 6. City…

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Pull-Up N Posture 6.2

CrossFit 007 – CrossFit Gymnastics CHOOSE ONE Pull-ups (Find you MAX set of butterfly or kipping pull-ups) Strict Pull-Ups (Find you MAX set of strict pull-ups) Metcon Gymnasty 1 (AMRAP – Rounds and Reps) Rx: 15 min AMRAP 6 Toe to Bar 8 Ring Push-Ups 12 Pistols Scaled: 15 min AMRAP 6 Leg Levers 8…

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Pull-Up N Posture 6.2

CrossFit 007 – CrossFit Warm-up 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 Hollow Rocks 10 Supermans 10 Push-Ups 10 Kips on the Bar Pre-WOD Stretching 30 sec each: Up and Downs (add back…

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Endurance

CrossFit 007 – Endurance Warm-up 800 m Row Then… Pose drills Metcon Metcon (Time) For time: 20 DU 2 WB 2 Burpees 40 DU 4 WB 4 Burpees 60 DU 6 WB 6 Burpees 8 DU 8 WB 8 Burpees 100 DU 10 WB 10 Burpees Mileage 2.5 Mile Run (Time) Run 4000 meters Cool…

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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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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…

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Pull Up N Posture 5.6

CrossFit 007 – CrossFit Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at any…

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Minions052

CrossFit 007 – Crossfit Kids Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at…

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