Minions035

CrossFit 007 – Crossfit Kids Warm-up Wallball toss 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 Skill Review movements for wod Metcon Metcon (AMRAP – Reps) 7 Min. AMRAP: 5 Burpees 10…

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Open Prep Cycle 8.2

CrossFit 007 – CrossFit Warm-up 3 Rounds: 10m Broad Jump 10m Crab Walk 8 PERFECT PVC Overhead Squats 6 Supermans Pre-WOD Stretching Pass Throughs Ninja Warriors Reverse Pass Throughs Wrist Circles Boot Strappers w/ Reach Figure 4s Weightlifting Snatch (5×1.1.1) Rest 10 sec. between singes. Rest 90s-2 min between sets. Begin at 70% and work…

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Open Prep Cycle 8.1

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 30 sec each: Rising Suns Good Morning and Reach Spider Crawl Elbow Drop Leg Swings Arm…

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Open Prep Cycle 7.6

CrossFit 007 – CrossFit Warm-up 007 Relay (No Measure) Divide Athletes into teams. Have the first person in line on each team take turns picking an exercise. Examples: High knees, butt kicks, skips, crab walk, bear crawl, etc. Then, athletes perform one lap of the exercise, sprint back and tag the next person in line.…

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Open Prep Cycle 7.5

CrossFit 007 – CrossFit Today’s WOD is in honor of 007 member, Chris Green. Chris has been a member of 007 since it opened in March of 2013. He attends class CONSISTENTLY 3-4 days/week and ALWAYS pushes himself when he is here. Chris also does a lot of work on his own to stay fit.…

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Open Prep Cycle 7.4

CrossFit 007 – CrossFit Warm-up Tabata- Snatch Warm-Up (No Measure) Tabata Song! Complete the following exercises….. 1. Pass Throughs 2. Snatch Grip Deadlift 3. Snatch Grip “jumps” 4. Jump with high elbows 5. Muscle Snatch 6. Overhead Squat 7. Snatch Balance 8. Hang Power Snatch Pre-WOD Stretching 30 sec each: PVC good Mornings Ninja Warriors…

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Endu13

CrossFit 007 – Endurance

Warm-up

800 m row

then…

pose drills

Metcon

Metcon (Time)

10-8-6-4-2

Thrusters 95/65

10 m sprints

Hand release pushups

Mileage

2.5 Mile Run (Time)

Run 4000 meters

Cool Down

5 Min. row

then…

Laying quad stretch

Banded hamstring

Butt wink stretch

Open Prep Cycle 7.3

CrossFit 007 – CrossFit Pre-WOD Stretching 1 min each: Wall Ball T Spine Stretch Front Rack Band Stretch (Right)* Front Rack Band Stretch (Left)* Banded OH Distraction (right) Banded OH Distraction (left) *band is low Warm-up 3 Rounds of: 10 Forward Stepping Lunges (which foot do you step with first?) 10 Supine Barbell Rows 5…

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Minions034

CrossFit 007 – Crossfit Kids

Warm-up

3 Rounds:

1 length each

Frog hops

Crab walk

Dino Walk

Skill

Air squat form

Metcon

Metcon (Time)

30-20-10

Air squats

Burpees

*6 Bear crawls between rounds*

Cool Down

Quad stretch

Across body shoulder stretch

Up dog

Down dog

Endu12

CrossFit 007 – Endurance

Warm-up

800 m Row

then…

Pose drills

Metcon

Metcon (No Measure)

7 Min. EMOM

20 Sec. Goblet squat hold 53/35

30 Jumprope

Mileage

2.5 Mile Run (Time)

Run 4000 meters

Cool Down

5 Min. Row

then…

Couch stretch

Banded Runners stretch

Butterfly