Skills and Thrills 3.3

CrossFit 007 – CrossFit Warm-up Coach will set 3 questions for athletes to answer 800m Social Jog (No Measure) Athletes will pick a partner (or two) to run with. The coach will designate a question of the day for everyone to discuss with their partner. Everyone will share their partners answers when they return! Get…

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Skills and Thrills 3.2

CrossFit 007 – CrossFit Warm-up 3 Rounds of: 4 Shuttle Runs 8 Hollow/Superman Rolls (4ea side) 12 Banded Good Mornings Pre-WOD Stretching With Small Plates: Goal Posts with Press Pizza Pies Ys Ts Ws Scorpion Kicks Cat and Cow Skill Hollow/Superman Wall Walks HS Walks Handstand Walk Practice (No Measure) EMOM for 8 min: Level…

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Skills and Thrills 3.1

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 30 sec each: Pass…

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Baby Shower WOD 1

CrossFit 007 – CrossFit Warm-up Stretch…. Stretch….. GOOSE! (No Measure) First, we have to determine who is “it”. On 3…2…1 GO! Coach will have everyone do 10 Burpees. First person to 10 burpees is it! Members stand in a wide circle and hold a stretch of the coach’s choice (ie squat hold, toe touch, spider…

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Skill and Thrills 2.5

CrossFit 007 – CrossFit Warm-up Bench Warm Up 1 (No Measure) 3 Rounds of: 5 Perfect Push-Ups 8 Banded Pull-Aparts 8 Rear Delt Flys 10 Back Extensions* *In a big class try to get everyone on the GHD AT LEAST once. If GHD is tied up sub supermans or Good Mornings with a barbell. Pre-WOD…

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Skills and Thrills 2.4

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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Skills and Thrills 2.3

CrossFit 007 – CrossFit Warm-up 10 min. Dianne-Warm-Up (No Measure) 3 Rounds of: 10 Russian KB Swings 8 Good Mornings (Empty Bar or PVC) 6 RDL (Empty Bar or PVC) 4 Seated L-Sit Press (empty bar or PVC) Pre-WOD Stretching Boot Strappers Spider Crawl With Twist Curtsey Lunge Figure 4 Side Lunges Sumo Squat Hold…

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Minions072

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Rock paper scissors tag Strength Metcon (AMRAP – Reps) Tabata pushups *Hold squat during rest period* Metcon Metcon (Time) 4 Rounds: Sprint 100 m *Each round must be covered by moving in a different way.* Ex: -Run -Lunge -Crawl -Jump -Skip -Back peddle Cool Down Couch…

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Skills and Thrills 2.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP 2 Lengths Bear Crawl 2 Lengths Kareokee 3x (Hang Snatch + Snatch Balance + OHS) with an empty bar or PVC 5 Cup of Waters 5 WTFs Skill Handstand Push/IUpside Down Work 1. Prerequisites 2. Strength Exercises 3. Technique 10 min to practice skill/strength…

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Skills and Thrills 2.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 005 (No Measure) 3 Rounds: 10 Push Ups 10 Sit Ups 5 Hollow Rocks or 10 sec. Hollow Hold 5 Supermans 10 Kips Pre-WOD Stretching Down Up and Reach Knee Grab to Samson Lunge Spider Crawl to Twist Glute Bridges Scorpion Kicks Goal Posts Arm Swings…

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