Foundations Day #3

CrossFit 007 – Foundations Warm-up Rowing Technique: 20 Pulls- legs only 20 Pulls- legs and hips 20 Pulls- legs, hips, arms 200m smooth it out Skill Deadlift Sumo Deadlift High Pull Clean KB Swing Demo: Snatch Metcon Foundations WOD #3 (Time) Buy In: 500m Row then… 3 rounds of: 12 KB Swings 9 Deadlifts 6…

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Open Prep Cycle 5.4

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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Open Prep Cycle 5.3

CrossFit 007 – CrossFit Warm-up 3 Rounds: 2 lengths bear crawl 10 Ducks Walks each side 8 Goblet Squats with KB Pre-WOD Stretching partner front rack stretch: 1 min each parter Weightlifting Front Squat (5-3-1-5-3-1) Metcon Metcon (Time) 3 Rounds of: 10 Back Stepping Lunges 10 Ring Dips 10 DB Snatch 60#/35# 10 K2E Rest…

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Minions030

CrossFit 007 – Crossfit Kids Warm-up Bear crawl shuttle races 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 Metcon (AMRAP – Rounds and Reps) 10 min. AMRAP: 5 Burpees 10 Air squats 15…

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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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Open Prep Cycle 5.2

CrossFit 007 – CrossFit Warm-up Back Warm Up (No Measure) AMRAP 6 min: 3 shuttle Runs 10 Light KB Swings 10 Banded Good Mornings Pre-WOD Stretching 30 sec each: Trunk Twists Banded Leg Extensions Leg Swings Leg Swings Side to Side Egyptians Arm Circles Skill Rope Climb Technique Metcon Tire Flipper Chipper (Time) Run 400m…

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ENDU 9

CrossFit 007 – Endurance

Warm-up

800 m row

then…

Pose drills

Skill

Metcon (No Measure)

16 EOMOM:

12 Walking lunges 95/65

100 m sprint

Mileage

2 Mile run (Time)

Run 3200 meters

Cool Down

5 min. row

then…

couch stretch

runners stretch

Open Prep Cycle 3.6

CrossFit 007 – CrossFit Warm-up 007 Relay (No Measure) Divide Athletes into teams. Have the first person in line on each team take turns picking an exercise. Examples: High knees, butt kicks, skips, crab walk, bear crawl, etc. Then, athletes perform one lap of the exercise, sprint back and tag the next person in line.…

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Open Prep Cycle 3.5

CrossFit 007 – CrossFit Today’s WOD is in honor of 007 member, Ryan Todaro. Ryan has been a member of 007 since the beginning. He shows his loyalty to the gym by coming to all of our events, coming to class consistently, and always lending a helping hand to any project 007 takes on. Ryan…

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Open Prep Cycle 4.4

CrossFit 007 – CrossFit Warm-up Warm-Up-Sprint (No Measure) Jog 400m Then… 2 lengths Each High Knees Butt Kicks High Knee Skips Kareokee Frankensteins Over Unders Tire Run (imagine you are running through tires in football practice) Prison Walks Dyno Walks Then…. 20 Arm Circles Forward 20 Arm Circles Backward 20 Arm Swings Up and Down…

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