Holidays 2016 1.4

CrossFit 007 – CrossFit Weightlifting use the first set as warm up- you do not need to warm up prior to first set. Warm-up Squat Warm Up 3 (No Measure) 6 min AMRAP of: 1 Length Butt Kicks 5 Air Squats 1 Length High Knee Run 3 Around the world lunges-each leg 10 Duck Walks…

Details

Holidays 2016 1.3

CrossFit 007 – CrossFit Warm-up Shoulder Warm-Up 1 (No Measure) 3 Rounds of: Jump Rope 1 min. 10 Push-Ups 15 kips on the bar Pre-WOD Stretching 2 Rounds: 10 Banded Pull-Aparts 10 Pizza Pies 10 Goal Posts Rest 30 s Weightlifting choose one Shoulder Press (3×8 @70%) Behind the Neck Press (3×8 at the same…

Details

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…

Details

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…

Details

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…

Details

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…

Details

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…

Details

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…

Details

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)…

Details

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…

Details