Skills 3.4

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 6 (No Measure) 8 Min AMRAP of: Row 8 Cal 10m Duck Walk (split R/L) 5 SLOW light RDL 5 Superman Banded Lat Pulls (see exercise #4) Weightlifting Clean Deadlift (Every 90s for 6 sets: 2 reps; 1s pause in Pos 1) Deadlift using your Clean Grip.…

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Skills 3.3

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching 30s Each: Pass Throughs Ninjas Figure 4s Skater Squats Reverse Pass Throughs PVC Good Mornins Low Lunge (30s each leg) Warm-up (No Measure) 4 Rounds of: 100m Run 10m Rebounding Broad Jump Hang Power Snatch + OHS x3 (empty bar) Weightlifting Snatch Complex: Power + OHS (Every 90s…

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Skills 3.2

CrossFit 007 – CrossFit Pre-WOD Stretching quickly Warm Up Wheel! (No Measure) Take a Gamble on the Warm Up Wheel! Play for 3-5 rounds. Spin, then perform 3-5 variations of the movement it lands on. You PICK the distance/reps. Have FUN! Warm-up Warm-up (No Measure) 3 Rounds of: 10m Bear Crawl 10m Crab Walk 10m…

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Skills 3.1

CrossFit 007 – CrossFit Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl Elbow Drop Boot Strappers Warm-up Warm-up (No Measure) 5 min AMRAP: 20m SA Front Rack Walking Lunge- DB or KB 10…

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Skills 2.6

CrossFit 007 – CrossFit Today we will have Open Gym from 9am-11am. Come on in and do this WOD any time or make up a WOD that you missed. Warm-up Warm-up (No Measure) 3 Steady Rounds: 20 Side Lunges 15 Scap Push Ups 10 Side Plank Rotators (5ea) Row 300m Pre-WOD Stretching Athlete’s Choice Stretching…

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Skills 2.5

CrossFit 007 – CrossFit Warm-up Patner Warm Up 12 Days of Xmas (No Measure) With a Partner; Switch before or equal to every 10 reps. 40 Good Mornings 40 Ring Rows 40 Hang Cleans 40 KB Swings (light) 40 SA DB Push Jerk 40 PVC Thrusters with PERFECT form 8x10m Broad Jump (switch every 10m)…

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Skills 2.4

CrossFit 007 – CrossFit Warm-up (No Measure) Happy Thanksgiving!! Love, Your 007 Family No Class today. Try to get outside and do something active in nature today or learn a new sport. Bonus if you get your friends/family involved. Do anything awesome on Thanksgiving? We want to see it!!! Post to the GROUP or Post…

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Skills 2.3

CrossFit 007 – CrossFit Warm-up Shuttle Wars (No Measure) Directions: 1. Find a Partner 2. Stand Approximately 20ft apart and put a plate in the center with an odd number of clips on it 3. At 3….2….1…. Go, each partner will move toward the plate and is allowed to grab one clip each trip and…

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Skills 2.2

CrossFit 007 – CrossFit Pre-WOD Stretching 10 Rising Suns 10 Arm Circles 10 Arm Swings 10 Leg Swings 10 Trunk Twists 2×5: Is, Ys, Ts, Ws Warm-up Warm-up (No Measure) 2 min Jump Rope then…. 2 Rounds with an empty barbell: 5 Jump and Land (no bar) 4 Behind the Neck Press 3 Behind the…

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Skills 2.1

CrossFit 007 – CrossFit Warm-up Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over Body Twists (FLAT BACK!!!) Spider Crawl Elbow Drop Boot Strappers Warm-up (No Measure) 2 Rounds: Bike 10 Cal 10 Double KB or DB Front Squats 8…

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