Pull Up N Posture 4.4

CrossFit 007 – CrossFit Warm-up Mini Warm Up WOD #2 (No Measure) With a Parner: One partner will accumulate single unders while the other partner does the following: 1. 20 Walking Lunges 2. 15 Hollow Rocks 3. 2 Lengths Broad Jumps 4. 2 Lengths Straight Leg Bear Crawl *Partners switch after each movement. Weightlifting Chest…


Pull Up N Posture 3.3

CrossFit 007 – CrossFit Warm-up Bench Warm Up 3 (No Measure) 6 min AMRAP of: 20 Jumping Jacks 10 HR Push-Ups 8 Banded Pull-Aparts 8 Front Delt Raise 8 Lateral Raise Mobility Banded Bully Stretch 45 sec each side Banded Samson Stretch 45 sec each side Weightlifting Bench Press (4×3@80%) Complete 2 warm up sets…



CrossFit 007 – Endurance Warm-up 800 m Row… Then Pose drills Metcon Metcon (Distance) 10 Min. AMRAP: 40 Ali Jumprope 10 m OVH Walking lunge 55/75 10 Box Jumps 24/20*Score will be total distance covered over lunges* Mileage 2 Mile run (Time) Run 3200 meters Cool Down 5 Min. Row @ easy pace Then… Lat…


Pull Up N Posture 4.1

CrossFit 007 – CrossFit Warm-up Barbell Warm Up-Cleans (No Measure) 3 Rounds with a PVC or Empty Bar 6 Romanian DL 6 Pull to Knee 6 Pull to Hip 6 Hang Clean Barbell Warm Up-Jerk (No Measure) 3 Rounds with an Empty Bar or PVC 3 Strict Press 6 Push Press 9 Push Jerk Rest…



CrossFit 007 – Crossfit Kids


Burpee freeze tag!

Pre-WOD Stretching

Good morning and reach

Prisoner steps+Puppy dog

Rising suns


Metcon (Time)


10 Pushups

20 Box Jumps

30 Jumping jacks

Cool Down

Chest stretch

Across Body shoulder

Quad stretch

Up dog

Down dog

007 Two Year Anniversary WOD

CrossFit 007 – CrossFit Warm-up Checkpoint Jog (No Measure) Jog 400m…. Every 50m, the group will stop and perform a different exercise… on the way out AND on the way back. Coach will designate the exercises or ask different athletes to pick. The Coach will then designate a leader for the group. The leader will…


Pull-Up N Posture 3.5

CrossFit 007 – CrossFit Warm-up Gymnastics Warm Up 3 (No Measure) 3 Rounds: 5 Wide Leg Inch Worms 5 Figure 4s ea leg 5 Pull-Ups 5 Push-Ups 5 Air Squats 5 Supermans 10 Hollow Rocks Time Cap: 8 min. Pre-WOD Stretching Coach’s Choice Metcon Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each…



CrossFit 007 – Endurance Warm-up 800 m Row then… Pose drills Metcon Metcon (AMRAP – Reps) 4 Rounds for reps: 2:00 working :30 Rest between rounds R1) 4 Deadlifts 115/75 8 Lat. bar hops R2) 4 Hang cleans 8 Air squats R3) 4 Front squats 8 Pushups R4) 4 Shoulder to overhead 8 Lunge hops…


Pull Up N Posture 3.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Lengths High Knees 2 Lengths Butt Kicks 2 Lengths High Knee Skips 2 Lengths Kareokee 1 Length Frankensteins 1 Length Dyno Walks4 1 Length Spider Crawl 1 Length Inch Worm 2 Lengths Bear Crawl Weightlifting Bent Over Row (4×6 @2022) Rx+:BW Rx: 3/4 BW Intermediate: 1/2…


Pull Up N Posture 3.3

CrossFit 007 – CrossFit Warm-up Bench Warm Up 1 (No Measure) 3 Rounds of: 5 Perfect Push-Ups 8 Banded Pull-Aparts 8 Rear Delt Flys 10 Back Extensions* *In a big class try to get everyone on the GHD AT LEAST once. If GHD is tied up sub supermans or Good Mornings with a barbell. Pre-WOD…