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…Details
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…Details
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…Details
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…Details
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…Details
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…Details
CrossFit 007 – Crossfit Kids
Stretches with Leader!
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
30 Air Squats
Leader will take us through stretches
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…Details
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…Details
CrossFit 007 – Crossfit Kids
Air squat tag!
Leader will be chosen for stretches!
150 meter run
Leader will stretch us out!