Pull-Up N Posture 6.6

CrossFit 007 – CrossFit Warm-up 400m Run (Time) Max Effort 400m Run Pre-WOD Stretching Stretch…. Stretch….. GOOSE! (No Measure) First, we have to determine who is “it”. On 3…2…1 GO! Coach will have everyone do 10 Burpees. First person to 10 burpees is it! Members stand in a wide circle and hold a stretch of…



CrossFit 007 – Crossfit Kids


Air squat tag


Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP

2 Burpees

4 Pushups

8 Box jumps

Cool Down

Yoga cool down 1 (No Measure)

Down dog

Up dog

Childs Pose

Thread the needle

Hero Pose

Pull-Up N Posture 6.5

CrossFit 007 – CrossFit Warm-up Mini WOD #7 (No Measure) 7 min AMRAP of: 5 Pull-Ups 5 Push-Ups 10 Air Squats 10 Sit-Ups Pre-WOD Stretching 30 sec. each: Hollow Hold Supermans Inch Worm with Up Dog (no push-up) Good Morning and Reach Trunk Twist Goal Posts Shoulder Rolls Arm Swings Metcon Nate (AMRAP – Rounds…


Pull-Up N Posture 6.4

CrossFit 007 – CrossFit Warm-up Mini Partner WOD #1 (No Measure) With a partner; rotating through all 4 stations. Partner 2 is the switcher: Partner #1: Jumping Jacks Partner #2: 20 Wall Balls 10 DB Press each arm (choose warm up weight) 10 HR Burpees 40 Flutter Kicks Pre-WOD Stretching Rising Suns Glute Bridges Supermans…



CrossFit 007 – Endurance Warm-up 800 m Row Then… Pose drills Metcon Metcon (Time) Against a 15 Min. clock: Plank hold for time -Once you break you must finish with an AMRAP of… 2 TGU 53/35 4 KB Snatches 8 KB Goblet Squats …until time runs outScore will be time held in plank *May change…


Pull Up N Posture 6.3

CrossFit 007 – CrossFit Warm-up Listen Up or Burpee Up (No Measure) Have all members stand in a circle. Quickly, have everyone go around and answer one of the following questions: 1. Favorite Color 2. Quirky Hobby 3. Favorite TV show 4. Favorite Type of Music 5. How many siblings do you have 6. City…



CrossFit 007 – Crossfit Kids Warm-up Waffles (No Measure) 1. Find a partner 2. Stand on either side of a line, facing your partner, with a cone on the line between you 3. Coach will call out commands (like Simon says) and each partner will have to do whatever the coach says. 4. If, at…


Pull-Up N Posture 6.2

CrossFit 007 – CrossFit Gymnastics CHOOSE ONE Pull-ups (Find you MAX set of butterfly or kipping pull-ups) Strict Pull-Ups (Find you MAX set of strict pull-ups) Metcon Gymnasty 1 (AMRAP – Rounds and Reps) Rx: 15 min AMRAP 6 Toe to Bar 8 Ring Push-Ups 12 Pistols Scaled: 15 min AMRAP 6 Leg Levers 8…


Pull-Up N Posture 6.2

CrossFit 007 – CrossFit Warm-up Gymnastics Warm Up 2 (No Measure) 2 Lengths High Knees 2 Lengths Butt Kicks 2 Lengths Kareoke 1 Length Prision Walks 1 Length Dyno Walks Then…. 2 Rounds: 10 Hollow Rocks 10 Supermans 10 Push-Ups 10 Kips on the Bar Pre-WOD Stretching 30 sec each: Up and Downs (add back…



CrossFit 007 – Endurance Warm-up 800 m Row Then… Pose drills Metcon Metcon (Time) For time: 20 DU 2 WB 2 Burpees 40 DU 4 WB 4 Burpees 60 DU 6 WB 6 Burpees 8 DU 8 WB 8 Burpees 100 DU 10 WB 10 Burpees Mileage 2.5 Mile Run (Time) Run 4000 meters Cool…