Post Open 1.2

CrossFit 007 – CrossFit Warm-up AMRAP 6 min of: 2 lengths Bear Crawl 12 Hollow Rocks 10 Broad Jumps 8 Ring Rows 6 Supermans Pre-WOD Stretching 30 sec each Inch Worms Figure 4s Spider Crawl Elbow Drop Deep Squat Hold Egyptians Cup of Waters WTFs Trunk Twists Gymnastics Pull-ups (1xME any style) Weighted Step-ups (3×8…


Post Open 1.1

CrossFit 007 – CrossFit Warm-up 5 Min AMRAP: 2 Lengths High Knees 2 Lengths Butt Kicks 2 Lengths Kareokee 5 PVC OHS 10 Sit-Ups Pre-WOD Stretching 30 sec. each: Pass Throughs Ninja Warriors Reverse pass throughs PVC Good Mornings Leg Swings Boot Strappers with Twist Weightlifting Good Mornings (3×8) slight build each set superset with…


Open 16.5.6

CrossFit 007 – CrossFit Warm-up Side to Side- CrossFit Style (No Measure) The Coach will play music and while the music is playing everyone will do a bodyweight movement i.e. jumping jacks, squats, push-ups, arm circles, etc. When the music stops, everyone must run and find a partner. Once everyone has a partner, the coach…



CrossFit 007 – Crossfit Kids


2 Rounds:

100 m Run

10 Air squats

2 lengths bear crawl

Pre-WOD Stretching

Couch stretch

Sit and reach

Arm swings

Arm circles

Hip circles


Metcon (Time)

For time:


Squat jumps


Cool Down


Down dog



OVH Variant

Open 16.5

CrossFit 007 – CrossFit Warm-up 14.5/16.5 (No Measure) 3 Rounds: 12 KB Swings 8 Explosive Box Jumps 6 Push Press (95/65) Rest 30 Seconds Pre-WOD Stretching Coach’s Choice Hip/Shoulder openeres Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15…


Open 16.5.4

CrossFit 007 – CrossFit Warm-up “Bring Sally Up” (No Measure) Mobility Couch Stretch- 1 min each side Banded OH distraction- 1 min each side T-spine Wall Ball Stretch- 1 min. Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 100m Run 10 Med Ball Cleans 15 Sit-Ups 10 Push-Ups Open Athletes: Rest 1 min…


Open 16.5.3

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Pre-WOD Stretching 3 Rounds: 5 Ys, 5Ts, 5Ws 10 Banded…



CrossFit 007 – Crossfit Kids Warm-up Simon says Pre-WOD Stretching Minions all around pre-stretch (No Measure) 20 Seconds each: Rising suns Down ups Spider crawl elbow drop Leg swings Arm swings up and down Across the body Trunk twist Metcon For time: Buy in: 200 meter run Then… 150 Total reps: Pushups Burpees Air squats…


Open 16.5.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1 Dyno Walks 1 Figure 4s 1 Spider Crawl 1 Inch Worm 1 Crab Walk Pre-WOD Stretching 30 sec each: Front Rack Stretch with PVC Ninja Warriors Hip…


Open 16.5.1

CrossFit 007 – CrossFit Warm-up Mini WOD #2 (No Measure) 2 Rounds: 10 Air Squats 8 Pass Throughs 7 PVC Good Mornings 6 Broad Jumps 5 Kips on the Bar or Rings Pre-WOD Stretching 30 Sec Each: Rising Suns Spider Crawl Elbow Drop Leg Swings Trunk Twists Arm Circles Arm Swings Gymnastics Weighted Pull-Ups (4×3)…