Endurance

CrossFit 007 – Endurance Warm-up Warm-up (No Measure) High knees Butt kicks BSE (straight leg walks) Toe touches Heel walks Toe walks Karaoke (both sides) Straight leg run Straight leg run with cycle leg 2x stride out building in speed Stretching: Fire hydrants (4 way) Hamstrings Calves Quads Low back Arms/chest Conditioning Metcon (No Measure)…

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Minions082

CrossFit 007, CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) 3 Rounds: 10m MB Push 8 AS 10m MB Run 4 MB Slams Pre-WOD Stretching Figure 4s Side lunges Good mornings Leg swings Arm circles Low lunge Wrist circles Knee circles Hip circles Trunk twist Metcon Metcon (AMRAP – Reps) 10 Min. AMRAP: 10-1…

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Basic Competitor 7.2

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) Run 400m With Coach and PVC 5 Pass Throughs 5 Reverse Pass Throughs 5 Ninja Warriors ea Arm Spider Crawl Elbow Drop Figure 4s Samson Lunge 5 Down Ups 5 Down Up Elbows High 5 Muscle Snatch 5 OHS 5 Drop Snatch 5 Snatch Balance 5 Hang…

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Basic Competitor 7.1

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 4 (No Measure) With a Partner…. 5 min AMRAP: 1. 300m Row* 2. Straight Leg Bear Crawl/Frankensteins 1. HR Push-Ups 2. 4 Lengths: 2 Side Shuffle; 2 High Knee Skips *equals switcher Once both partners complete both parts of one section, move to the next Pre-WOD Stretching…

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Hallo_WOD 2016

CrossFit 007 – CrossFit Warm-up Everybody’s IT! (No Measure) It’s a crazy game of Tag where everybody is it!! When you get tagged, you may have to move in a different manner than before. Each time you get tagged, we’ll switch up how you move! Coach will expalin rules Pre-WOD Stretching coach’s choice Metcon Zombie…

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Basic Competitor 6.5

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 2 Lengths Burpee Broad Jump 10 Duck walks each side 1 Length Crab Walk 10 Hollow Walks 1 Length Crab Walk backwards 10 OHS with Band 5 Over Unders each side 5 Hang Power Snatch- SPEED 20 Arm Circles 5 Perfect Thrusters Pre-WOD Stretching Front Squat Stretching…

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Basic Competitor 6.4

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 6.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) In a Circle or Rows; Coach Lead: 10 Jumping Jacks 10 Air Squats 10 Jumping Jacks 10 Arm Circles (each direction) 5 Hang Snatch 10 Jumping Jacks 5 Hang Clean 10 Jumping Jack 5 Jerks Weightlifting Rest 3 min between EMOMs Squat Snatch (EMOM for 6 min:…

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Minions081

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Rock, paper, scissors tag + Lunges to run/chaseBest out of 9 Rounds 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)…

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Basic Competitor 6.2

CrossFit 007 – CrossFit 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 a Bounce…

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