Open 16.3

CrossFit 007 – CrossFit Warm-up 2 Rounds: 30 Double Unders or Single Unders 10 Pass Throughs 10 Reverse Pass Throughs 10 Ninja Warriors Pre-WOD Stretching 30 Sec Each: Rising Suns Good Morning and Reach Leg Swings Arm Swings Egyptians Goal Posts Metcon Today we are going to do a “mini WOD” before the real WOD…

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Foundations Day #3

CrossFit 007 – Foundations Warm-up Rowing Technique: 20 Pulls- legs only 20 Pulls- legs and hips 20 Pulls- legs, hips, arms 200m smooth it out Skill Deadlift Sumo Deadlift High Pull Clean KB Swing Demo: Snatch Metcon Foundations WOD #3 (Time) Buy In: 500m Row then… 3 rounds of: 12 KB Swings 9 Deadlifts 6…

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Open 16.3.4

CrossFit 007 – CrossFit Warm-up Agility Ladder Races (No Measure) Split the Class into 2 teams: one on each ladder. The coach will call out an exercise and each team must sprint through the ladder ACCURATELY as fast as possible. Rules: One member of your team must be at least 4 squares in front of…

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16.3.3

CrossFit 007 – CrossFit Warm-up Checkpoint Jog (No Measure) Jog 400m…. Every 50m, the group will stop and perform a different exercise… on the way out AND on the way back. Coach will designate the exercises or ask different athletes to pick. The Coach will then designate a leader for the group. The leader will…

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Minions039

CrossFit 007 – Crossfit Kids Warm-up Pit stop 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) 4 Rounds: 30 JJ 20 Wallballs 10 Box jumps Cool Down Calf…

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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…

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16.3.2

CrossFit 007 – CrossFit Warm-up 1. Jog 400m 5 Jump Squats 10 Pass Throughs 10 Ninja Warriors 10 PVC Good Mornings 5 Tuck Jumps 10 Spider Crawl Elbow Drop Rotations (ea side) 10 Leg Swings Each Side 10 Arm Swings Each Way 10 min. 2.(Led by Coach) With an Empty Bar or PVC Down and…

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Open 16.3.1

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 2 Rounds: 10 Air Squats 10 Banded Good Mornings 10 Duck…

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Foundations Day #1

CrossFit 007 – Foundations Warm-up 3 Rounds: Jump Rope for 1 min. 10 Bent Over Body Twists 10 Pass Throughs 1 min each side: Perfect Stretch Skill Air Squat Back Squat Front Squat Overhead Squat Push-Up Sit-Up Wodify/Class Structure/Gym Rules Metcon Foundations WOD #1 (AMRAP – Rounds and Reps) AMRAP 10 min: 10 Air Squats…

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Open 16.2.5

CrossFit 007 – CrossFit “Thunderstruck” (No Measure) The class will listen to the song “Thunderstruck” by ACDC. The coach will have everyone do a movement in place such as jumping jacks, butt kickers, push-ups, high knees, etc. Everytime the song says the word “Thunderstruck” athletes must complete 1 burpee. Pre-WOD Stretching Coach’s Choice Metcon Choose…

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