Power Endurance 3.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Steady Rounds of: Bike 10/7 Calories 10 Side Lunges (add DB or KB in front rack if desired) 30s Steady Jump Rope (doubles or Singles) 5 Toe to Wall Squats Pre-WOD Stretching 30 Sec Each: Neck Circles Arm Circles Trunk Twists Hip Circles Boot Strappers Spider…

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Power Endurance 3.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 Shuttle Runs 10 Supermans 10 DB Bench Press 4 Shuttle Runs 10 Stepping Plank Burpees 10 DB Bench Press (neutral grip) 3 Shuttle Runs 10 Glute Bridges 10 Seated Arnold DB Press 2 Shuttle Runs 10 Hang Power Cleans 10 Bench With Bar (2 sec pause…

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Power Endurance 3.2

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 30s Each: Rising Suns Pass Throughs Ninja Warriors Reverse Pass Throughs Calf Raises Wrists Warm-up (No Measure) 300 Single Unders Then with an Empty Bar: 2 Rounds: 10 Good Mornings 5 Snatch High Pulls (slow to fast) 5 Snatch Balance 5 Snatch from Pos 1 Weightlifting Snatch (Every…

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Power Endurance 3.1

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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Power Endurance 2.6

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) With a Partner: Run 800m Together and learn one new thing about that person. Then complete the following , reps can be split any way: 20 Air Squats 30 Hollow Rocks 20 Push Press 20 Bar Kips 20 Front Squats 20 Push-Ups 20 Thrusters 20 Push Ups…

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Power Endurance 2.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Steady Rounds of: 15 Russian KB Swings 10 Goblet Squats 16 Sit-Up Twists (elbow to knee) Time Cap: 6 min Pre-WOD Stretching Squat Stretching 2 (No Measure) 30 sec each: Windmills Hip Circles Knee Circles Figure 4s Boot Strappers Spider Crawl Elbow Drop Samson Lunge Deep…

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Power Endurance 2.4

CrossFit 007 – CrossFit Warm-up Let’s Toss that Around (No Measure) With a Partner and a Wall Ball, complete each of the following exercises. One Minute Each 1. Toss Back and Forth 2. Squat (with Ball only), Toss, Switch, Repeat 3. Both partners squat (one with, one without), toss, switch, repeat 4. Reverse Lunge (with…

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Power 2.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Steady Rounds: 5 Power Snatch from Pos. 1 5 Bottom Up KB Press 10 Hollow Rocks Pre-WOD Stretching Shoulder Stretching 1 (No Measure) 10 Banded Pull-Aparts 5 Scap Push-Ups 20 Arm Circles 20 Arm Swings 20 Egyptians 10 Front Raise* 10 Lateral Raise* (with plates: up…

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Power Endurance 2.2

CrossFit 007 – CrossFit Warm-up Deadlift Warm-Up 2 (No Measure) 3 Rounds of: 4 Shuttle Runs 5 leg extensions each leg with band 5 single leg glute bridges each leg Pre-WOD Stretching 30s Each: Good Morning and Reach Leg Swings Arm Swings Cup of Waters/WTFs Windmills Book Openers Weightlifting Deadlift (4×3@78% + 1ME set @78%)…

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