Minions012

CrossFit 007 – Crossfit Kids

(No Measure)

Air Squat tag

Pre-WOD Stretching

Leader chosen for stretches

Metcon

For time:

Metcon (Time)

50 Sit-ups

40 Wallballs

30 Box Jumps

20 Burpees

10 Bear Crawls

Cool Down

Up-dog

Down-dog

Couch Stretch

Childs Pose

Happy Baby

Minions 011

CrossFit 007 – Crossfit Kids

Warm-up

3 Minutes of Jump Rope

Pre-WOD Stretching

Metcon

Burpee Run (AMRAP – Reps)

Run 800 meters

*Every 100 meters:

Max reps of burpees for 30 seconds

Cool Down

Walk 200 meters

Mobility

Couch stretch

Runners stretches

Across the body shoulder stretch

Power Cycle 12.2

CrossFit 007 – CrossFit Today may also be used to make up your CrossFit Total if you missed it! 🙂 Warm-up All Around Warm Up 008 (No Measure) 3 Shuttle Runs Butt Kicks (2 lengths) Frankensteins Prison Walks Step, Cross, Toe Touch Knee Grab to Quad Stretch Spider Crawl Over Unders (2 lengths) Inch Worm…

Details

Power Cycle 11.6

CrossFit 007 – CrossFit Warm-up Hungry Hippos Warm Up (No Measure) Place medicine balls of varying sizes/weights in the center of the floor. Divide the class into 4 teams (one team on each corner of the turf. On 3-2-1 GO… the first person on each team will do 1 burpee then sprint to the center…

Details

Minions010

CrossFit 007 – Crossfit Kids

Warm-up

30 Second Relay

Pre-WOD Stretching

Leader chosen for stretches

Skill

KB Deadlifts

Box Jumps

Buy in’s/Buy out’s

Metcon

Metcon (Time)

Buy in: 50 Jump Rope

then…

18-15-12

KB Deadlift

Wallballs

Box Jumps

then…

Buy out: 50 Jump Rope

Scaling options:

Deadlifts with PVC

Jump squats

Cool Down

Post-wod Stretches

Power Cycle 11.5

CrossFit 007 – CrossFit Today’s WOD is in honor of 007 member, Tammy Johnson. I really cannot say enough positive things about Tammy. She exemplifies what it means to be a member of CrossFit 007. She is here almost EVERY DAY-even if the WOD is not her favorite, and she works HARD. She participates in…

Details

Power Cycle 11.4

CrossFit 007 – CrossFit Warm-up Oly Tabata (No Measure) Listen to the “Tabata Song” and perform the following exercises with a PVC: 1. Pass Throughs 2. Slow Muscle Snatch 3. Tall Hang Snatch Full Speed 4. Slow Muscle Clean 5. Tall Hang Clean Full Speed 6. Push Jerk 7. Jump to Split 8. Split Jerk…

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Power Cycle 11.3

CrossFit 007 – CrossFit Warm-up 2 lengths Bear Crawl 2 lengths Crab Walk 10 Hollow Rocks 10 Supermans 5 Scapular Push-Ups Pre-WOD Stretching Gymnastics Stretching 2 (No Measure) Hold each for 30 sec…. Wrist Circles Elbow Circels Arm Swings (up and down, then side to side) Arm Circles Side Bends Rising Suns Down and Ups…

Details

Power Cycle 11.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 004 (No Measure) First…. 2 laps each: High Knees Butt Kickers Kareoke Side Shuffle Over Unders Ape Shuffle High Knee Skips Dyno Walk (1 length) 10 Ankle Bends each side against Wall Inch Worm (1 length) Pre-WOD Stretching Squat Stretching 1 (No Measure) 1. Couch Stretch…

Details

Power Cycle 11.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 004 (No Measure) First…. 2 laps each: High Knees Butt Kickers Kareoke Side Shuffle Over Unders Ape Shuffle High Knee Skips Dyno Walk (1 length) 10 Ankle Bends each side against Wall Inch Worm (1 length) Pre-WOD Stretching Squat Stretching 1 (No Measure) 1. Couch Stretch…

Details