Minions087

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Burpee Relay! 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 Metcon Metcon (Time) 30-20-10 Kettlebell Swings Air squats Cool Down Yoga cool down…

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Holidays 2016 1.2

CrossFit 007 – CrossFit Pre-WOD Stretching Warm-up Rebounding Warm Up (No Measure) *Line Boxes Up at One End of the Gym* Run 4 Lengths 5 Step Ups Kareokee 2 lengths Butt Kicks 2 Lengths 5 Jump Up Step Down 2 Lengths Jog Backwards 2 Lengths Bunny Hops 5 Jump Up, Step to Edge, Land with…

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Holidays 2016 1.1

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 Warm-up (No Measure) Coach’s Choice snatch technique or stretching Weightlifting…

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Gymnastics

CrossFit 007 – Gymnastics Warm-up Warm-up (No Measure) 3 Rounds: 200 m Run 8 ea. Y, T, W 5/2.5 1 Forward/Back Low crawl Pre-WOD Stretching Front rack Ninja warriors Shooters Pass throughs 8 Hollow hang Shoulder activates Windmills Samson lunge Spider crawl Side lunges Leg swings Circling the body Gymnastics Metcon (Time) For time: 2-4-6-8-10…

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12 Girls 2.3.6

CrossFit 007 – CrossFit Today’s WOD is either: active recovery/celebration that you are DONE!! OR You may use today as one final make-up day for the girls 🙂 Great job on making it through the 12 Girls of Christmas Challenge!!!! 🙂 Warm-up Med Ball Skeeball (No Measure) Coach will designate a line from which players…

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Minions086

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Agility ladder 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 Metcon Metcon (Time) 3 Rounds for time: 30 Box jumps 25 Air squats…

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12 Girls 2.3.5

CrossFit 007 – CrossFit Warm-up Fran Warm-Up (No Measure) Row 300m: 100m- tempo 100m- moderate 100m-FAST Then 2 Rounds of: 10 Air Squats 7 Kips on Bar 20 Butt Kicks 7 Push-Ups Then…. 2 Rounds of: 5 Thrusters (45/35) 5 Pull-Ups or Ring Rows Rest 30s-1 min between RDS Pre-WOD Stretching Pre-Fran Mobility (No Measure)…

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12 girls 2.3.4

CrossFit 007 – CrossFit Today can be used as Active Recovery or a make up for ANY of the Girl WODs. Warm-up Athlete’s Choice (No Measure) Athlete may design his or her own warm up! See the coach if you need help 🙂 10 min Cap. Metcon Active Recovery 5 (No Measure) All to be…

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12 Girls 2.3.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Phase 1: 1. 500m Row* 2. 5Ys, 5Ts, 5Ws (x3) 3. Banded Leg Extentions-1 min each leg *Put a few athletes at each station. Row is the switcher. Phase 2: 3 Rounds of: 7 Barbell Good Mornings 7 Pike Push-Ups 14 Russian KB Swings Skill Coach’s Choice…

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12 Girls 2.3.2

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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