Power Cycle 11.1

CrossFit 007 – CrossFit Warm-up 3 Rounds: 30 jumping jacks 15 Air Squats 10 Banded Pull Aparts Pre-WOD Stretching 30 sec each: Spider Crawl Elbow Drop (1 min) Arm Swings Leg Swings Front to Back Leg Swings Side to Side Egyptians Weightlifting Shoulder Press (5@60%, 5@65%, 5@70%, 5@75%) superset with rows Bat Wing KB Row…

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Power Cycle 10.6

CrossFit 007 – CrossFit Warm-up Side to Side- CrossFit Style (No Measure) The Coach will play music and while the music is playing everyone will do a bodyweight movement i.e. jumping jacks, squats, push-ups, arm circles, etc. When the music stops, everyone must run and find a partner. Once everyone has a partner, the coach…

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Power Cycle 10.5

CrossFit 007 – CrossFit Today’s WOD is in honor of 007 member, Carrie Baker, our November Athlete of the Month. Carrie is a pharmacy student at Campbell University, and has been a member of 007 for about 3 months now. She is welcome addition to our 007 family. Carrie played several sports before CrossFit including…

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Power Cycle 10.4

CrossFit 007 – CrossFit Warm-up Shoulder Warm Up 6 (No Measure) 2 Rounds: 30 Jump Rope (doubles or singles) 20 Butt Kicks 15 Hollow Rocks 10 Ring Rows or Kip on Rings 5 Strict Press with Bar or PVC Pre-WOD Stretching 30 sec each: Rising Suns wrist circles elbow circles Arm Circles Cup of Waters…

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Veteran’s Day 2015

CrossFit 007 – CrossFit Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as…

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Veteran’s Day 2015

CrossFit 007 – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…

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Minions008

CrossFit 007 – Crossfit Kids

Warm-up

Burpee Tag

Pre-WOD Stretching

Stretches with Leader!

Skill

Nutrition

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

10 Pushups

20 Situps

30 Air Squats

Cool Down

Leader will take us through stretches

Power Cycle 10.2

CrossFit 007 – CrossFit Warm-up Fire Those Buns (No Measure) EMOM for 8 min: (stations) 1. Row for POSTURE 2. Clam Shells 3. Bear Crawl, Jog, Knee Grab 4. Cook Bridge Pre-WOD Stretching 30 sec each: Pinwheels Down and Ups Leg Swings Side to Side Scorpion Kicks Good Morning and Reach (no equipment) Figure 4s…

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Power Cycle 9.3

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. Mobility Today we…

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Minions007

CrossFit 007 – Crossfit Kids

Warm-up

Air squat tag!

Pre-WOD Stretching

Leader will be chosen for stretches!

Metcon (Time)

4 Rounds:

21 Wallballs

150 meter run

9 Burpees

Cool Down

Leader will stretch us out!