Power Endurance 1.6

CrossFit 007 – CrossFit Warm-up 400m Social Jog (No Measure) Choose a partner to run with- try to pick someone in the gym that you have never met or that you don’t normally talk to. Coach will give a question of the day or topic to discuss. When everyone returns from the run, athletes will…

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Power Endurance 1.5

CrossFit 007 – CrossFit Pre-WOD Stretching Warm-up Warm-up (No Measure) 3 Steady Rounds of: Row 200m 10 PVC OHS 20m Broad Jump Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants (ea leg) 10 Glute Bridges 10 Leg Extensions (5 ea) 10 Scorpion Kicks Weightlifting Deadlift…

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Power Endurance 1.4

CrossFit 007 – CrossFit Warm-up Agility Ladder Races (No Measure) Split the Class into 2 teams: one on each ladder. The coach will call out an exercise and each team must sprint through the ladder ACCURATELY as fast as possible. Rules: One member of your team must be at least 4 squares in front of…

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Power Endurance

CrossFit 007 – CrossFit Pre-WOD Stretching 10 (m) each (side): Samson lunge Dino walk + knee drive Arm swings Inch worms Karaoke Arm circles Trunk twist Warm-up Clean and Jerk Warm Up 4 (No Measure) Clean: 3×3 Clean from Pos. 1- Pause in pos 1 for 2 sec. perform at 40-60% Jerk: 3×2 Double Pause…

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Power Endurance 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 Shuttle Runs then…. Move Steady Through: 40 Single leg hops each leg (20 forward; 20 lateral) 30 Air Squats 20 Plate Floor Press Pre-WOD Stretching 30 sec Each: Rising Suns Knee Grab to Samson Lunge Leg Swings Spider Crawl Elbow Drop Cross Leg Down and Up…

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Power Endurance 1.1

CrossFit 007 – CrossFit Bench Warm Up 1 (No Measure) 3 Rounds of: 20 Jumping Jacks 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…

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Powers 11.6

CrossFit 007 – CrossFit Metcon Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Metcon (Time) With a Partner: Partner 1: Row for Calories Partner 2: Work through the following WOD: 6 RFT of: 18 Wall Balls (20/14) 16 Goblet Lunge (53/35) 14 OHS (75/55) Directions: Partners may switch…

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Powers 11.5

CrossFit 007, CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Tabata Row: Moderate Pace. Focus on connecting your stroke with your breath. While one group does the Tabata row the other does the DL stretches. Pre-WOD Stretching Deadlift Stretching (No Measure) 10 Banded Good Mornings 10 Side to Side Leg Swings (ea leg) 10 Hydrants…

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Powers 11.4

CrossFit 007 – CrossFit Warm-up Med Ball Tic-Tac Toe (No Measure) Coach will make a tic-tac toe board on the floor. Divide the class into two teams placed on opposite sides of the board. Each team has a diff colored med ball. On 3-2-1 GO, the first member of each team must sprint to the…

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Powers 11.3

CrossFit 007 – CrossFit Warm-up (No Measure) Bike a moderate 20 Cal Then 2 Rounds of: 10 Calf Raises 10 Push-Ups 10 Banded Face Pulls 5 Stepping Plank Burpees (no jump) Warm-up Pre-WOD Stretching Is, Ys, Ts, Ws (No Measure) 2 Rounds with light weight: 5 Is 5 Ys 5 Ts 5 Ws Weightlifting Push…

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