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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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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Gymnastics

CrossFit 007 – Gymnastics Warm-up Warm-up (No Measure) 3 Rounds: 10 Goal post 5/2.5 Forward/Back Low crawl :30 Sec. Handstand hold Pre-WOD Stretching Old School Stretches (No Measure) You know em’!!! 30 sec each Rising Suns Down and Up Spider Crawl Elbow Drop Leg Swings Arm Swings Trunk Twists Total Time: 3 min. Skill -Rowing…

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12 Girls 2.3.1

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Jog 10 laps around Rig then…. 3 Rounds of: 10 HR Push-Ups 5 Tuck Jumps* *practice rebounding and landed in a squat 5 Hang 1/3 Squat Cleans- practice FAST ELBOWS Pre-WOD Stretching Good Morning and Reach Trunk Twist/Down Up Leg Swings Arm Swings Arm Circles Tricep and…

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12 Girls 2.2.6

CrossFit 007 – CrossFit Warm-up To be done on your own when you arrive at the gym: Warm-up (No Measure) 1. Run, Row or Bike for 3-5 min. 2. One length Each: High Knees Butt Kickers Kareokee (2) Over Unders (2) Inch Worms Spider Crawl Bear Crawl Crab Walk 3. 3 Rounds: 12 KB Swings…

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12 Girls 2.2.5

CrossFit 007 – CrossFit Warm-up 15 min MAX 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…

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12 Girls 2.2.4

CrossFit 007 – CrossFit Today is EITHER 1. Active Recovery OR 2. YOU MAY MAKE UP ANY GIRL WOD THAT YOUR MISSED 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 Use this time to make up any…

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