Clean and Jerk Cycle 4.6

CrossFit 007 – CrossFit Warm-up may play inside if weather is crappy. Coach may decide a reward for the winner/punishment for the losers 😉 Pre-WOD Stretching Outdoor Relay (No Measure) Do outdoors on the road or the grass! Coach will line members up in even lines of 3-6 people. The coach will set a specific…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) MB Relay: (2 Teams) 1 rep up to 5 Burpee 10m Sprint 2x Elbows 10m Sprint Pre-WOD Stretching Ankle circles Knee circles Hip circles Trunk twist+Drumming Wrist circles Elbow circles Arm circles Neck circles Skill – Thrusters -Bear crawl w/ strikes Metcon Metcon (No Measure) 20 Min.…

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Clean and Jerk Cycle 4.5

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…

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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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Clean and Jerk Cycle 4.4

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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Minions 069

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Bear crawl Dino walk Spider crawl Duck walk Crab walk High knee skips Inch worms Cart wheels Pre-WOD Stretching Goal post Arm swings Arm circles Trunk twist Side lunges Leg swings Hip circles Metcon Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP: 50 Jumprope 15…

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Clean and Jerk Cycle 4.3

CrossFit 007 – CrossFit Warm-up Jerk Warm Up-Short (No Measure) 3 Rounds of: 5 Dip and Drive with back against wall or pole 5 Jump Land and STICK IT! (push or split) 5 Goal Posts with Press (small plates) 5 Rear Delt Flys (small plates)Time cap set by coach Pre-WOD Stretching Hip Flexor Low Lunge…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 8 Min. AMRAP: 1) ME Bar hang 2) ME Handstand hold 3) ME Hollow rocks 4) ME Burpees Pre-WOD Stretching Peaks and valleys Boot strappers w/ twist Swimmers Windmills Trunk twist Skill -Telegraphing (Hooks) Metcon Metcon (AMRAP – Reps) 2 rounds: 10 Min. AMRAP (5 per partner)…

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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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Clean and Jerk Cycle 4.2

CrossFit 007 – CrossFit Warm-up Squat Warm Up 3 (No Measure) 3 Rounds of: 3 Around the world lunges-each leg 1 lengths Knee Grab to Frankenstein Walks 5 single leg Glute Bridges each side Pre-WOD Stretching Leg Swings Spider Crawl Elbow Drop Down and Up Boot Strappers Good Morning and Reach Arm Swings Weightlifting Back…

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