Basic Competitor 2.2

CrossFit 007 – CrossFit Warm-up Deadlift Warm Up 3 (No Measure) Cycle Through for 7 min: 10 GHD Hip Extensions/Banded Good Mornings 10 Leg Extensions/side with band 10 Scapular Push-Ups 10 Push-Ups 5 Wide Legged Inch Worms Accessory Work with a partner: one on each lift; alternate every min. You will do 4 sets of…

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Basic Competitor 2.1

CrossFit 007 – CrossFit This WOD courtesy of Coach Ben Bergeron of CrossFit New England. Warm-up Time Cap: 10 min. Squat Warm Up 4 (No Measure) With a Partner Partner 1: Row (warm up pace) Partner 2: 10 Duck walks (side to side) 10 Goblet Squats with Light KB (can add ankle stretch) 10 Leg…

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Basic Competitor 1.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice (No Measure) Warm-up is to be determined by your coach! Have Fun!!!! Pre-WOD Stretching Coach’s Choice Weightlifting Deadlift (Every 2 min for 6 sets: 3 reps) 1st 3 sets: light-moderate weight- 2 sec PA– USE at BOTTOM AND TOP of movement. 2nd 3 sets: moderate/heavy with PERFECT back…

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Basic Competitor 1.4

CrossFit 007 – CrossFit Warm-up Barbell Warm Up 5 (No Measure) Run 100m 5 Power Snatch from Position 1 Run 100m 5 Power Clean from Position 1 Run 100m 10 Perfect Thrusters Pre-WOD Stretching Ys Ts Ws Egyptians Low Lunge with Twist Boot Strappers Figure 4s Skill Skin the Cat Work (6 Rounds for reps)…

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Minions074

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Everybody’s it! 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) Lunge 120 m *15 Situps every time you stop* Cool…

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Basic Competitor 1.3

CrossFit 007 – CrossFit Warm-up “Thunderstruck” (No Measure) The class will listen to the song “Thunderstruck” by ACDC. The coach will have everyone do a movement in place such as jumping jacks, butt kickers, push-ups, high knees, etc. Everytime the song says the word “Thunderstruck” athletes must complete 1 burpee. Pre-WOD Stretching Down and Up…

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Basic Competitor 1.2

CrossFit 007 – CrossFit Warm-up Bench Warm Up 3 (No Measure) 6 min AMRAP of: 20 Jumping Jacks 10 Perfect Push Ups 8 Banded Pull-Aparts 8 Front Delt Raise 8 Lateral Raise Pre-WOD Stretching 30sec each: Rising Suns Leg Swings Arm Swings Swimmers Peaks and Valleys Spider Crawl Elbow Drop Banded Bully- 1 min. Weightlifting…

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Basic Competitor 1.1

CrossFit 007 – CrossFit Warm-up Athlete’s Choice (No Measure) Athlete’s Choice Warm Up/Stretching 10 min. If you need some direction, ask your coach! He or she will help you write a warm up suitable to your needs. Metcon *Note: Have the WOD set up in stations around the gym. The Patriot (9/11 Memorial WOD) (Time)…

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Skills and Thrills 4.6

CrossFit 007 – CrossFit NO 9am CLASS TODAY. See homeowrk in WODIFY. Warm-up Perform each for your choice distance Warm-Up-Sprint (No Measure) Jog 400m Then… 2 lengths Each High Knees Butt Kicks High Knee Skips Kareokee Frankensteins Over Unders Tire Run (imagine you are running through tires in football practice) Prison Walks Dyno Walks Then….…

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Skills and Thrills 4.5

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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