Skills and Thrills 1.1

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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31 Heros

CrossFit 007 – CrossFit Warm-up Mini Partner WOD #1 (No Measure) With a partner; rotating through all 4 stations. Partner 2 is the switcher: Partner #1: Jumping Jacks Partner #2: 20 Wall Balls 10 DB Press each arm (choose warm up weight) 10 HR Burpees 40 Flutter Kicks Pre-WOD Stretching Follow the Leader- Circle Style…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 500 m Row Then… 2 lengths each: Crawl Dino walk Bear crawl Broad jumps Lunges Inch worms (1 length) 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…

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Clean and Jerk Cyle 8.5

CrossFit 007 – CrossFit Warm-up Plank Ball (No Measure) Athletes will form a circle while holding a plank. Similar to hot potato, athletes will begin to knock the ball around the middle of the circle. The last player to touch the ball before the music stops must perform the designated exercise. Once the movement has…

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Clean and Jerk Cycle 8.4

CrossFit 007 – CrossFit Warm-up Squat Warm Up 2 (No Measure) 3 rounds: Shuttle Run 4x across turf Round 1: 1 length Perfect Stretch Round 2: 2 lengths Over Unders Round 3: 1 Length Frankeinstein to Dyno Walks 10 Duck Walks with band (10R, 10L) Squat Stand with Reach + Toe Lift (5/side)* *coach will…

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Clean and Jerk Cycle 8.3

CrossFit 007 – CrossFit Warm-up Shuttle Runs (No Measure) 10x10m Shuttle Run Barbell Warm Up-Jerk (No Measure) 3 Rounds with an Empty Bar or PVC 3 Strict Press 6 Push Press 9 Push Jerk Rest as neededif doing split jerk today, please sub 3 split jerk instead of 9 push jerk Pre-WOD Stretching 3 Rounds:…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) G&P Relay1 Rep up to 3 (Full circle) Pre-WOD Stretching Arm swings Arm circles Wrist circles Leg swings Ankle circles Trunk twist Neck rolls Skill -Banded straights Metcon Metcon (Time) 7RFT: 20x 1,2/ Move 15 KB Swings 53/35# 20 3,4 Squats Cool Down Up-dog Pigeon Low-dragon Bound…

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Clean and Jerk Cycle 8.2

CrossFit 007 – CrossFit Warm-up Over Under Relay (No Measure) Each Team will have a box with PVC pipes on top that resemble a wagon wheel.(should be 4 “spikes” total) At 3,2,1, Go, the first person on each team must sprint to the box and alternate going over AND under each PVC. They then must…

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Clean and Jerk Cycle 8.1

CrossFit 007 – CrossFit Warm-up 500m Row (No Measure) Clean and Jerk Warm Up 3 (No Measure) With a partner at a platform… one partner reads the exercises and coaches, the other performs the movements then switch. 1 Round Each: 5 Clean Pull 5 Down Ups 5 Down Up with Elbows 5 Cleans From Power…

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Layne’s Birthday

CrossFit 007 – Crossfit Kids Warm-up Plank Ball (No Measure) Athletes will form a circle while holding a plank. Similar to hot potato, athletes will begin to knock the ball around the middle of the circle. The last player to touch the ball before the music stops must perform the designated exercise. Once the movement…

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