4th of July WOD

CrossFit 007 – CrossFit Warm-up 007 Relay (No Measure) Divide Athletes into teams. Have the first person in line on each team take turns picking an exercise. Examples: High knees, butt kicks, skips, crab walk, bear crawl, etc. Then, athletes perform one lap of the exercise, sprint back and tag the next person in line.…

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Clean and Jerk Cycle 2.6

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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Minions 067

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Everybody is it! Pre-WOD Stretching High knees Butt kicks Frankensteins Side shuffle Karaoke Dino Walk Metcon Metcon (Time) 5 Shuttle runs 50 AS 4 Shuttle runs 40 AS 3 Shuttle runs 30 AS 2 Shuttle runs 20 AS 1 Shuttle run 10 AS Cool Down Quad…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 400 m Barbell carry 65/45 Pre-WOD Stretching Peaks and valleys Hip circles Arm swings Arm circles Trunk twist Ankle circles Wrist circles Neck circles Rising suns Skill -1,2,1,2 -Front kick review Metcon Metcon (Time) 3RFT: 50 DU 100 Straights 100 DU 50 Front kicks Cool Down Down…

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Clean and Jerk Cycle 2.5

CrossFit 007 – CrossFit Warm-up Clean and Jerk Warm Up 1 (No Measure) In between each exercise, coach will call on an athlete to pick a dynamic movement to do for 10-20m. With an Empty bar: 1. 10 Down Ups 2. 5 Slow clean DL with Shrug 3. 5 Clean + Hang Clean* 4. 10…

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8 wk Clean and Jerk Cycle 1.5

CrossFit 007 – CrossFit Warm-up Crab Walk Soccer (No Measure) Play with a dodgeball or kick ball. Rules: 1. Coach will designate goals and out of bounds. 2. 5 burpee penalty for going out of bounds and the other team gets the ball 3. 10 burpee penalty for kicking another player (other than necessary foot…

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Clean and Jerk Cycle 1.4

CrossFit 007 – CrossFit SUMMER SERIES COMPETITORS: MOBILITY AND/OR LIGHT ROWING INTERVALS ONLY TODAY Warm-up Coach Mike Burgener Junkyard Dog Warm Up (No Measure) watch this video on how to do the junkyard dog warm up! 🙂 https://www.youtube.com/watch?v=2fsvvv3oJBg Pre-WOD Stretching Good Morning and Reach Stationary Lunge Leg Swings front to back Leg Swings Side to…

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8 wk Clean and Jerk Cycle 1.3

CrossFit 007 – CrossFit Warm-up Squat Warm Up 2 (No Measure) 3 rounds: Shuttle Run 4x across turf Perfect Stretch 2x leg 10 Duck Walks with band (10R, 10L) Squat Stand with Reach + Toe Lift (5/side)* *This is a new warm up exercise: coach will demonstrate Time Cap: 10 min Pre-WOD Stretching Squat Stretching…

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8 week clean and jerk cycle 1.2

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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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Min. of jumprope 10 Pullups 20 Lunges Pre-WOD Stretching Rising suns Down ups Spider crawl Side lunges Hip circles Trunk twist Wrist circles Skill -DB Squat clean -Uppercuts Metcon Metcon (AMRAP – Reps) 20 Min. AMRAP: w/ Partner 10 DB Squat clean 35/20 20…

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