Hero Week 1.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 004 (No Measure) 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) Metcon Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′…

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007 Hero Week 1.1

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 Warm-up (No Measure) Steady Through- practice each movement and begin visualizing your WOD.…

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Power Endurance 3.6

CrossFit 007 – CrossFit Warm-up Outdoor Relay (No Measure) Do outdoors on the road or the grass! Coach will line members up in even lines of 3-6 people. The coach will set a specific distance for members to travel. Then the coach will name exercises for members to do including but not limited to High…

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Power Endurance 3.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 4 Steady Rounds Run 100m 10 Push-Ups Modify as needed- loosen up Clean and Jerk Warm Up 4 (No Measure) Clean: 3×3 Clean from Pos. 1- Pause in pos 1 for 2 sec. perform at 40-60% Jerk: 3×2 Double Pause Jerk 40-60% Pause for 2 sec in…

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Power Endurance 3.4

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Steady Rounds of: Bike 10/7 Calories 10 Side Lunges (add DB or KB in front rack if desired) 30s Steady Jump Rope (doubles or Singles) 5 Toe to Wall Squats Pre-WOD Stretching 30 Sec Each: Neck Circles Arm Circles Trunk Twists Hip Circles Boot Strappers Spider…

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Power Endurance 3.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 Shuttle Runs 10 Supermans 10 DB Bench Press 4 Shuttle Runs 10 Stepping Plank Burpees 10 DB Bench Press (neutral grip) 3 Shuttle Runs 10 Glute Bridges 10 Seated Arnold DB Press 2 Shuttle Runs 10 Hang Power Cleans 10 Bench With Bar (2 sec pause…

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Power Endurance 3.2

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 30s Each: Rising Suns Pass Throughs Ninja Warriors Reverse Pass Throughs Calf Raises Wrists Warm-up (No Measure) 300 Single Unders Then with an Empty Bar: 2 Rounds: 10 Good Mornings 5 Snatch High Pulls (slow to fast) 5 Snatch Balance 5 Snatch from Pos 1 Weightlifting Snatch (Every…

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Power Endurance 3.1

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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