Overhead Stability 1.6

CrossFit 007 – CrossFit Warm-up Partner Burpees (No Measure) 3 Rounds: Partner 1: Hold Plank Partner 2: 10 Burpees over Partner Switch. Before you switch each time, you must gather the following info from your partner: 1. What is your favorite color? 2. What is your favorite CrossFit movement? 3. What is a movement you…

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11122016

CrossFit 007 – Endurance Warm-up Warm-up (No Measure) 1 length of each dynamic movement: high knees butt kicks straight leg walks (BSE) Dino walks Knee grab toe touch Over unders (both sides) Heel Walks Toe walks Karaoke (both sides) 2 lengths of each: A skips B skips ACB skips Conditioning Metcon (No Measure) 4-3-2-1-2-3-4 (running)…

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Overhead Stability 1.5

CrossFit 007 – CrossFit We are going to be doing a Hero WOD today in honor of Veteran’s Day. Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Metcon see coach for scaling help Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups…

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Overhead Stability 1.4

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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Overhead Stability 1.4

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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Basic Competitor 7.3

CrossFit 007 – CrossFit Warm-up Snatch Warm Up 4 (No Measure) This Warm Up is Broken into 3 steps: STEP -BW Bear Crawl 2 lengths Frog Jump 2 Lengths Crab Walk 2 Lengths Dyno Walk-1 length Spider Crawl-1 length Step 2-PVC 5 Pass Throughs 5 Reverse Pass Throughs 5 Ninja Warriors Each Side 5 Shooters…

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11092016

CrossFit 007 – Endurance Warm-up Warm-up (No Measure) 1 length of each dynamic movement: high knees butt kicks straight leg walks (BSE) Dino walks Knee grab toe touch Over unders (both sides) Heel Walks Toe walks Karaoke (both sides) 2 lengths of each: A skips B skips ABC skips Conditioning Metcon (No Measure) All Running:…

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Minions083

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Knockout! 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) 4 Rounds for time: 10 V-ups 10 PVC OVHS 10 Pushups…

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Overhead Stability 1.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Jog, Bike, Row or Jump Rope for 3 min. Then….. 3 Rounds: 5 Good Mornings (empty bar) 5 Strict Press (empty bar) 5 Ys, Ts, Ws (small plates) Pre-WOD Stretching OHS Mobility Drill of the Day 2 (No Measure) Accross the Body Banded Shoulder Stretch: 90s Each…

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Overhead Stability 1.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) AMRAP 7 in any order at 50-60% effort: 100m run 10 cal bike 15 cal row 15 air squats then, find a space on the floor where 2 lines intersect and complete at 75-85% effort: 1 Tabata of: 2 foot hops side to side 2 foot hops…

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