Endurance 4.6

CrossFit 007 – CrossFit Warm-up Make-Up Day Warm-up (No Measure) Please complete the warm up written for the day you will be making up. Each warm up is specifically designed to prep the body for both the strength and metcon on that given day. As always, feel free to ADD anything your body needs 🙂…

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Endurance 4.5

CrossFit 007 – CrossFit Please be advised that today’s WOD will run long. Plan for 90 min to complete the workout in its entirety. If you need to keep your workout to 60 min, scale accordingly. Warm-up 007 Relay (No Measure) Divide Athletes into teams. Have the first person in line on each team take…

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Endurance 4.4

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Pass Throughs Ninjas Reverse Pass Throughs PVC Front Rack PVC Good Mornings Bent Over Body Twist Frankenstein PVC Squats Warm-up Warm-up (No Measure) 2 Rounds: Jog 100m 5 Snatch High Pulls 5 OHS with 3 SEC PAUSE 5 Tall Snatch *use of light weight is preferred here.…

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Endurance 4.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Steady Pace: Bike 50/35 Cal* *Time on Bike NTE: 7 min 20 Prisoner Squats 10 KB Swing Side Shuffle (10 Each way) 10 Regular KB Swings *if bikes are taken do the stretches while you wait!!! 🙂 Pre-WOD Stretching please move into this quickly either before warm…

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Endurance 4.2

CrossFit 007 – CrossFit Pre-WOD Stretching 10m Each: High Knees Butt Kicks Frankensteins Kareoke (x2) Skips Bear Crawl Forward Facing Crab Walk Warm-up Warm-up (No Measure) 3 Rounds: 3x 20m Shuttle Runs 10s Handstand Hold- work on Positioning 5-15 PERFECT Push Ups 7 Bent Over Barbell Rows Weightlifting Bench Press (4×10 @60%) warm up: 5@50-55%…

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Endurace 4.1

CrossFit 007 – CrossFit Pre-WOD Stretching partner front rack stretch with bar: 3x20s Each 10 Boot Strappers 10 Spider Crawl Elbow Drop Rotations (each) 10 Lunge and Twist 5 Inch Worms Warm-up Warm-up (No Measure) 7 Air Squats 5 Hang Power Cleans (pos. 1) 3 Double Pause Push Jerk Rest as Needed Then: 7 Jump…

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Endurance 3.6

CrossFit 007 – CrossFit Warm-up Make-Up Day Warm-up (No Measure) Please complete the warm up written for the day you will be making up. Each warm up is specifically designed to prep the body for both the strength and metcon on that given day. As always, feel free to ADD anything your body needs 🙂…

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Endurance 3.5

CrossFit 007 – CrossFit Please be Advised that Today’s WOD will likely run a little long. Pre-WOD Stretching 30sec each: Rising Suns Leg Swings -Front to Back Leg Swings- Side to Side Arm Swings Cup of Waters/WTFs Glute Bridges Warm-up Warm-up (No Measure) 6 min AMRAP of: 10 Banded Good Mornings 10m Broad Jump 8…

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Endurance 3.4

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 1 min Each: Banded Lat Stretch Pass Throughs Spider Crawl Elbow Drop Ninja Warriors Supine Leg Cross/Scorpion Kicks Warm-up (No Measure) 10 Cal Bike or Row 5 Down Ups 5 Down Up Elbows 5 Muscle Snatch 10 Cal Bike or Row 5 OHS 5 Drop Snatch 5 Snatch…

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