Skills and Thrills 3.5

CrossFit 007 – CrossFit Skill Coach’s Choice Kipping/Butterfly Technique Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesWomen’s Rx: 95#…

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Skills and Thrills 3.4

CrossFit 007 – CrossFit Warm-up Squat Warm Up 1 (No Measure) Perform Each for one Length: Perfect Stretch Over Unders (down and back) Lunge w/Twist Step, Cross, Toe Touch Figure 4s Then… 10 Duck Walks (each side) 10 Boot Strappers 10 Scorpion Kicks (each side) 10 Leg Swings Front to back and side to side…

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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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