12 Girls 3.9

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. Coach will give a question of the day or topic to discuss. When everyone returns from the run, athletes will…

12 Girls 3.8

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Round 1: Bike 10 Cal 20 Air Squats 10 Push-Ups Round 2: Bike 10 Cal 20 Front Squats with Ball 10 OH Wall Ball Throws Round 3: Bike 10 Cal 5-10 Wall Balls (set pace) Repeat Round 3 Pre-WOD Stretching 30s Each: Rising Suns Arm Swings Leg…

12 Girls 3.7

CrossFit 007 – CrossFit Warm-up Warm-Up-Sprint (No Measure) Jog 400m Then… 2 lengths Each High Knees Butt Kicks High Knee Skips Kareokee Frankensteins Over Unders Tire Run (imagine you are running through tires in football practice) Prison Walks Dyno Walks Then…. 20 Arm Circles Forward 20 Arm Circles Backward 20 Arm Swings Up and Down…

12 Girls 3.6

CrossFit 007 – CrossFit Pre-WOD Stretching 30s Each: Rising Suns Peaks and Valleys Arm Circles Standing Tricep and Reach Hydrants Bird Dog Warm-up Mini WOD- Partner Warm Up #5 (No Measure) Partner 1: Row Partner 2: With an Empty Bar or LIGHT weight 1. 10 RDLs 2. 10 Clean High Pulls (elbows high) 3. 10…

12 Girls Active Recovery 3.1

CrossFit 007 – CrossFit Today will be run Open Gym Style. Gym will be Open normal class times. Choose what you need: Active Recovery OR use this to make up any girl WODs that you missed 🙂 Coach will be available for any questions/workout help! Active Recovery 007 Active Recovery Protocol (No Measure) Use today…

12 Girls 3.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Part 1: General Jog 400m or Jog Inside for 3 min EZ 10 Pass Throughs 10 Ninjas 10 PVC Good Mornings 5 Reverse Pass Throughs Part 2: Snatch 2 Rounds led by Coach: (complete as a complex) 3 Snatch DL (slight pause in pos 1) 5 Down…

12 Girls 3.4

CrossFit 007 – CrossFit Pre-WOD Stretching Down and Ups + Easy Back Bend Arm Swings Spider Crawl Elbow Drop Standing Hamstring Arm Circles Warm-up Warm-up (No Measure) 6 min Bike: 1 min Easy, 30s @80%* *We will be running heats for Jackie so, just make sure to do your bike and have time to rest…

12 Girls 3.3

CrossFit 007 – CrossFit Pre-WOD Stretching Dianne Stretches (No Measure) 10 Rising Suns 10 Peaks and Valleys 10 Spider Crawl + Twist 10 Supermans 10 Samson Lunge 10 Scorpion Kicks 10 Swimmers 10 Goal Posts 10 Cup of Waters 10 WTFs Warm-up Dianne Warm Up 2 (No Measure) 10 min AMRAP of: 250m Row 5…

12 Girls 3.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 5 min Bike, Row or Jog Then…. 10 (m) Each: Arm Swings Arm Circles Side Shuffle (x2) High Knee Skips Spider Crawl Lunge and Twist Inch Worms Then…. (Optional) 2 Rounds: 5 Ring Rows 10 Scap Push-Ups 10 Supermans 5 Goblet Squats Metcon Barbara (Time) Five Rounds…

12 Girls 3.1

CrossFit 007 – CrossFit Welcome to the CrossFit 007 12 Girls of Christmas Challenge! Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Strategy Coach’s Choice Strategy Talk/Planning How do I get the MOST out of this WOD? Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#Goal: Go…