Thruster Cycle 1.4

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Pre-WOD Stretching 1 min: KB Assisted Ankle Lunge Low Band…


Thruster Cycle 1.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 HR Push-Ups 8 Banded Pull Aparts 6 “Dip and Drive” no bar Weightlifting This Push Press Cycle is adapted from the Muscle Driver USA 8 week strength cycle: Check it out here: Push Press (Build to an 8 rep max… then……) 8@90% of…


Minions 055

CrossFit 007 – Crossfit Kids Warm-up 400 m Run 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) 12-8-6-4-2 Air squats Box jumps Pushups Buy out: 50 Plank K2E 50…


Thruster Cycle 1.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1 Dyno Walks 1 Figure 4s 1 Spider Crawl 1 Inch Worm 1 Crab Walk Pre-WOD Stretching Good Morning and Reach Trunk Twists Arm Swings Arm Circles Cup…


Thruster Cycle 1.1

CrossFit 007 – CrossFit Warm-up Thruster Warm Up 1 (No Measure) 2 Rounds: Row 250m 20 Air Squats Rest 1 min. Then…. 2 Rounds: 5 burpees 10 Push Press (empty bar or PVC) Rest 1 min. 2 Rounds: 10 Jumping Jacks 5 Thrusters (empty bar or PVC) Rest 1 min.Yes, this warm up looks long.…


Pull-Up N Posture 6.6

CrossFit 007 – CrossFit Warm-up 400m Run (Time) Max Effort 400m Run Pre-WOD Stretching Stretch…. Stretch….. GOOSE! (No Measure) First, we have to determine who is “it”. On 3…2…1 GO! Coach will have everyone do 10 Burpees. First person to 10 burpees is it! Members stand in a wide circle and hold a stretch of…



CrossFit 007 – Crossfit Kids


Air squat tag


Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP

2 Burpees

4 Pushups

8 Box jumps

Cool Down

Yoga cool down 1 (No Measure)

Down dog

Up dog

Childs Pose

Thread the needle

Hero Pose

Pull-Up N Posture 6.5

CrossFit 007 – CrossFit Warm-up Mini WOD #7 (No Measure) 7 min AMRAP of: 5 Pull-Ups 5 Push-Ups 10 Air Squats 10 Sit-Ups Pre-WOD Stretching 30 sec. each: Hollow Hold Supermans Inch Worm with Up Dog (no push-up) Good Morning and Reach Trunk Twist Goal Posts Shoulder Rolls Arm Swings Metcon Nate (AMRAP – Rounds…


Pull-Up N Posture 6.4

CrossFit 007 – CrossFit Warm-up Mini Partner WOD #1 (No Measure) With a partner; rotating through all 4 stations. Partner 2 is the switcher: Partner #1: Jumping Jacks Partner #2: 20 Wall Balls 10 DB Press each arm (choose warm up weight) 10 HR Burpees 40 Flutter Kicks Pre-WOD Stretching Rising Suns Glute Bridges Supermans…



CrossFit 007 – Endurance Warm-up 800 m Row Then… Pose drills Metcon Metcon (Time) Against a 15 Min. clock: Plank hold for time -Once you break you must finish with an AMRAP of… 2 TGU 53/35 4 KB Snatches 8 KB Goblet Squats …until time runs outScore will be time held in plank *May change…