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…

Details

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

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…

Details

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…

Details

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…

Details

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…

Details

Minions048

CrossFit 007 – Crossfit Kids

Warm-up

3 Rounds,1 length each:

Lunges

High knees

Frankensteins

Pre-WOD Stretching

Arm swings

Arm circles

Down ups

Sumo squat

Trunk twist

Metcon

Metcon (Time)

100 Air squats

50 Burpees

*1 Bear crawl every time you stop*

Cool Down

30 Sec. each:

Legs up wall

Butt wink stretch

Thread the needle

Endurance

CrossFit 007 – Endurance Warm-up Warm-up (No Measure) 800 Meter Row then… Pose drills Strength Metcon (Time) For time: 50 Suitcase DL 53/35 (20L/R) 100 DU 40 SDL 80 DU 30 SDL 60 DU 20 SDL 40 DU Mileage 2 Mile run (Time) Run 3200 meters Cool Down 5 Min. Row @ easy pace then……

Details

Pull Up N Posture 3.2

CrossFit 007 – CrossFit Warm-up Stretching included in warm up today 🙂 Warm-up (No Measure) Jump Rope for 1 min. 1 Length Perfect Stretch 1 Length Inch Worms Jump Rope for 1 min. 10 Cup of Waters 10 WTFs Jump Rope for 1 min. 1 Length Prision Walks 1 Length Over Unders (switch half way)…

Details

Pull-Up N Posture 3.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP: 4 Shuttle Runs 10 Duck Walk R 10 Duck Walk L 5 Snatch Pulls 5 Slow to Quick Power Snatch Pre-WOD Stretching 30 sec. each: Pass Throughs Ninja Warriors Good Mornings Boot Strappers Thread the Needle and Twist Weightlifting Box Squat (6@65%, 6@70%, 4@75%,…

Details