Clean and Jerk Cycle 4.1

CrossFit 007 – CrossFit Pre-WOD Stretching Pass Throughs Ninja Warrior Front Rack PVC Bent Over Body Twists Behind the Back Spider Crawl Elbow Drop Hydrants Warm-up Clean and Jerk Warm Up 2 (No Measure) In a Circle with a PVC: 20 Jumping Jacks 5 Slow Clean DL 5 Clean DL with Shrug 5 Slow Hang…

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Foundations Day #1

CrossFit 007 – Foundations Warm-up 3 Rounds: Jump Rope for 1 min. 10 Bent Over Body Twists 10 Pass Throughs 1 min each side: Perfect Stretch Skill Air Squat Back Squat Front Squat Overhead Squat Push-Up Sit-Up Wodify/Class Structure/Gym Rules Metcon Foundations WOD #1 (AMRAP – Rounds and Reps) AMRAP 10 min: 10 Air Squats…

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Clean and Jerk Cycle 3.5

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 Follow the Leader- Circle…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 6 Min. AMRAP: 30 DU/60 SU 20 m Crawl 10 1, 2 Squats Pre-WOD Stretching Side lunges Hip circles Leg swings (2 way) Trunk twist Goal post Arm circles Down ups Skill Round kicks Metcon Metcon (Time) “Kickstart” -Eric Cusson For time: 500m Row 50 Round kicks…

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Clean and Jerk Cycle 3.4

CrossFit 007 – CrossFit Warm-up Due to time today any pre-wod stretching outside of what’s included in warm up will have to be done before class. Thank you! Please ask the coach if you need help 🙂 Short N Sweet 1 (No Measure) 3 Rounds of: 3 each side: Spider Crawl with Twist 6 Burpee…

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Clean and Jerk Cycle 3.3

CrossFit 007 – CrossFit Warm-up 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 Extensions with band (each leg) 20 Hollow Rocks Pre-WOD Stretching Squat Stretching 2 (No Measure)…

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Clean and Jerk Cycle 3.2

CrossFit 007 – CrossFit Warm-up Jerk Warm Up 1-Push and Split (No Measure) LED BY COACH: 2 Lengths High Knees 2 Lengths Butt Kicks 5 Jump and Land (Push) 5 Stationary Lunges (ea side) -which one feels BETTER? 5 Jump and Land (Split) 1 Length Frankensteins 1 Length Dyno Walks 5 Strict Press 5 Pause…

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Minions068

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Zombies! 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) 200 m Run Then… 1 Rep up to 10 of: Box…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 5 Min. AMRAP: W/ partner P1) 6 SU P2) Holds plank *P2 may not come out of plank until P1 runs across gym after completing the sit-ups to tag them* Pre-WOD Stretching Rising suns Peaks and valleys Spider crawl Low dragon+twist Scorpion kicks 3 Way arm circles…

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Clean and Jerk Cycle 3.1

CrossFit 007 – CrossFit Pre-WOD Stretching Down and Up with Back Bend Leg Swings Tricep Stretch with Side Bend Boot Strappers with a Twist Cup of Waters/WTFs Scorpion Kicks Warm-up Clean Warm Up 4 (No Measure) *Cleans will be led by Coach 2 Shuttle Runs 5 Tuck Jumps 3 segmented Clean Pulls with Bar 2…

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