CrossFit 007 – Endurance Warm-up Row 800 meters then… 1 length each: High knee skips Dino Walk Bear crawl 2 Lengths each: Karaoke Prisoner skips Skill Footwork! (No Measure) 9 Minute EOMOM: 1) Agility ladder in and out 2) Double Unders 3) Zig zag cones to Box jump Metcon Metcon (AMRAP – Rounds and Reps)…


Open Prep Cycle 3.3

CrossFit 007 – CrossFit Warm-up Clean Warm Up 1 (No Measure) All Done with Empty Bar 5 shuttle runs 10 Down Ups 4 shuttle runs 10 Down Up Elbows High (clean) 3 shuttle runs 10 Down Up, Elbows High, FINISH! 2 shuttle runs 10 Front squats 1 shuttle run 10 High Hang Squat Cleans Pre-WOD…



CrossFit 007 – Crossfit Kids


Run 200 meters

-Stop every 50 m. to perform 20 jumping jacks


Metcon (No Measure)

Tabata Air squats


Metcon (Time)




Box Jumps

Cool Down

All around stretches


CrossFit 007 – Endurance Warm-up Row 800 m then… 2 Lengths each: High knees Butt kicks Frankensteins Prisoner Skips Skill 1) Pose bounce + Pulls 2) Wall pulls + Lean and pull Metcon 25-20-15-10-5 Wallballs KB Swings 53/35 30 DU between rounds Mileage 1.5 Mile Run (Time) Run 2,400 meters Cool Down 5 min. Row…


Open Prep Cycle 3.2

CrossFit 007 – CrossFit Warm-up 3 Rounds of: 10 Jumping Jacks 5 Bent over Barbell Rows (empty bar) 5 Inch Worms 10 Hollow Rocks Pre-WOD Stretching 20 sec. each: Egyptians Cup of Waters WTFs Goal Posts Scorpion Kicks Weightlifting Push Press (2-15-2-15) Record your best set of 15. Put the sets of 2 in your…


Open Prep Cycle 3.1

CrossFit 007 – CrossFit Mobility 1 min each side: Couch Stretch Perfect Stretch Banded OH Shoulder Stretch Warm-up 3 Rounds: 10 PVC Thrusters 10 Pass Throughs 10 Boot Strappers 10 Good Mornings Weightlifting Front Squat (5×5 At the SAME weight) 1. Warm Up: 5@40-50% 3@50-60% 3@65-70% 2. If you made all 25 reps last week,…



CrossFit 007 – Crossfit Kids Warm-up 3 Rounds: 5 Pushups 10 Peaks and valleys 15 Air squats Pre-WOD Stretching 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 (No Measure) 12 minute EOMOM:…


Open Prep Cycle 2.6

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. When everyone returns from the run each person must share 3 things they learned about their partner. Pre-WOD Stretching Follow…


Open Prep Cycle 2.5

CrossFit 007 – CrossFit This WOD is named in honor of our December Athlete of the Month, Trevor “Avocado” Smith. Trevor is a senior at Campbell University and one of our most dedicated athletes. He often trains multiple sessions a day, at least 5 days a week and his sessions last anywhere from 1-3 hours.…



CrossFit 007 – Endurance Warm-up 800 m Row then… 2 lengths each: Frog hops Bear crawl High knee skips Back pedal Skill 150 Jump Rope -Athletes will choose 3 different style of jump rope for 50 reps each *One time through zigzag cones each time you break* Metcon Metcon (No Measure) 10 Minute EMOM: 100…