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…



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…


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…


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…



CrossFit 007 – Endurance


800 m row


Pose drills


Metcon (No Measure)


12 Walking lunges 95/65

100 m sprint


2 Mile run (Time)

Run 3200 meters

Cool Down

5 min. row


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.…


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…


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…



CrossFit 007 – Endurance Warm-up 800 meter row then… 2 lengths each: back pedal karaoke side shuffle bear crawl Skill 3 rounds: 20 Wall pulls and jog 20 DU 2 lengths lean and pull 20 DU Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP: 5 Burpees 10 Toes to bar 15 Box jumps…


Open Prep Cycle 4.3

CrossFit 007 – CrossFit Pre-WOD Stretching 1 min each side Couch Stretch Banded Bully Stretch Then…. 20 Pass Throughs Warm-up 5 min AMRAP: 20 Walking Lunges 10 Good Mornings with an Empty Bar 5 PVC Lifts* *You choose: clean, split jerk or snatch PERFECT TECHNIQUE Weightlifting Sumo Deadlift (8-5-3-6-4-2) Metcon Have It Your Way 2…