CrossFit 007 – Crossfit Kids Warm-up 3 minute AMRAP: 15 Jumping jacks 10 Air squats 5 Burpees 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 (Time) 3 Rounds: 30 Situps…



CrossFit 007 – Endurance Warm-up 800 m Row then… 1 length each: High knee skips Frankensteins Prisoner skips Skill 1) Pose bounce 2) Wall pulls 3) Lean and pull Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 21 DU 15 KB swings 53/35 9 Box Jumps Mileage Metcon (Time) 2 Mile run: Run…


Open Prep Cycle 4.2

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…


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 4.1

CrossFit 007 – CrossFit Warm-up Mini WOD #6 (No Measure) One Partner will accumulate air squats while the other does the following: 1. 15 Push-Ups 2. Row 150m 3. 10 Ring Rows 4. 10 Wall Ball Cleans Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back…



CrossFit 007 – CrossFit Warm-up 3 Rounds: 30 high knees 30 butt kicks 10 Glute Bridges 5 side plank rotators each side Pre-WOD Stretching 30 sec each: Cup of Waters WTFs Goal Posts Egyptians Good Morning and Reach Boot Strappers Samson Lunge Gymnastics Plank (3 rounds: 1 min. plank; 1 min rest ) score number…



CrossFit 007 – CrossFit


3 Rounds:

20 Jumping Jacks

10 Mountain Climbers

10 Lunges

Pre-WOD Stretching

30 sec. each:

Rising Suns

Down and Up

Spider Crawl Elbow Drop

Leg Swings

Arm Circles

Arm Swings


Metcon (Time)



4 Count Flutter Kicks

Leg Lifts


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 3.4

CrossFit 007 – CrossFit Pre-WOD Stretching Dynamic Warm Up (No Measure) 2 Lengths High Knees 2 Lengths Butt Kicks 2 Lengths High Knee Skips 2 Lengths Kareoke 1 Length Prison Walks 1 Length Toe Touch 1 Length Knee Grab to Quad Stretch 1 Length Inch Worm 2 Lengths Over Unders Warm-up 30 Cal Row (No…


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…