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…

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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…

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Endurance

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…

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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…

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Minions49

CrossFit 007 – Crossfit Kids

Warm-up

Burpee freeze tag!

Pre-WOD Stretching

Good morning and reach

Prisoner steps+Puppy dog

Rising suns

Metcon

Metcon (Time)

5RFT:

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…

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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…

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Endurance

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…

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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…

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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…

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