Foundations Day #2

CrossFit 007 – Foundations Warm-up Jog 400m 20 Arm Swings 20 Arm Circles 10 Cup of Waters 10 WTFs Skill Press Push Press Push Jerk Split Jerk (demo) Thruster Wall Ball Pull-Ups and Modifications Metcon Foundations 2 (12 Rounds for reps) EMOM for 12 min: 1. 3 Press, 3 Push Press, 3 Jerk 2. 8…

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Foundations Day #1

CrossFit 007 – Foundations Warm-up 3 Rounds: Jump Rope for 1 min. 10 Bent Over Body Twists 10 Pass Throughs 1 min each side: Perfect Stretch Skill Air Squat Back Squat Front Squat Overhead Squat Push-Up Sit-Up Wodify/Class Structure/Gym Rules Metcon Foundations WOD #1 (AMRAP – Rounds and Reps) AMRAP 10 min: 10 Air Squats…

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Pull Up N Posture 5.6

CrossFit 007 – CrossFit 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 any…

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Minions052

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…

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Pull-Up N Posture 5.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice! Have Fun! Metcon “There is no elevator to success; you have to take the stairs.” -Anonymous This WOD may not look like the most FUN, but we have a goal. We have Murph fast approaching and we want to be ready. Also, we all want to improve our…

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Pull Up N Posture 5.4

CrossFit 007 – CrossFit Warm-up 800m Social Jog (No Measure) Athletes will pick a partner (or two) to run with. The coach will designate a question of the day for everyone to discuss with their partner. Everyone will share their partners answers when they return! Get to know your fellow “Sevens.” Pre-WOD Stretching Spider Crawl…

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Endurance

CrossFit 007 – Endurance Warm-up Metcon (No Measure) 3 Min. of Jumprope Then… Arm swings Arm circles Hip circles Leg swings Trunk twist Metcon Metcon (No Measure) 6 rounds for not stopping: 2 Min. Working 30 sec. Rest R1) 10 m Shuttle sprint 5 Pushups R2) 10 Lunge hops 5 dips R3) 10 Air squats…

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Pull Up N Posture 5.3

CrossFit 007 – CrossFit Warm-up Time Cap: 8min 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…

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Minions051

CrossFit 007 – Crossfit Kids Warm-up Animal relay Metcon Metcon (AMRAP – Reps) In 2 teams: 5 Min. AMRAP Team 1) 5 Burpees 10 Lunges Team 2) 5 Tire flips 10 Air squats*After the 5 minutes teams will rest 1 MIn. then switch* Cool Down Yoga cool down 1 (No Measure) Down dog Up dog…

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Pull Up N Posture 5.2

CrossFit 007 – CrossFit Warm-up Snatch Warm Up 2 (No Measure) 3 Rounds of: 7 Box Jumps Think Point: How do we “Jump” and “Land” 7 Snatch DL Think Point: Does the Bar stop at my THIGHS or HIPS? 7 Slow to Fast Power Snatch Think Point: I NEED to CHANGE direction QUICKLY Pre-WOD Stretching…

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