Minions036

CrossFit 007 – Crossfit Kids Warm-up Bear races 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 (AMRAP – Reps) 10 Min. AMRAP: 20 ft. Walking lunge 6 Burpees 20 ft.…

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Open 16.1

CrossFit 007 – CrossFit Warm-up 3 Rounds: 250m Row 10 Ring Rows or 5 strict Pull-Ups 10 Push-Ups 10 Glute Bridges 10 Air Squats Pre-WOD Stretching 7 Inch Worms 6/side figure 4s 10 Leg Swings front to back 10 Leg Swings side to side 10 Cup of Waters 10 WTFs 10 Egyptians 20 Arm Swings…

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Open Prep Cycle 8.4

CrossFit 007 – CrossFit Warm-up 400m Social Jog (No Measure) Choose a partner to run with- try to pick someone in the gym that you have never met or that you don’t normally talk to. When everyone returns from the run each person must share 3 things they learned about their partner.If the weather is…

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Open Prep Cycle 8.3

CrossFit 007 – CrossFit 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. Teams…

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Minions035

CrossFit 007 – Crossfit Kids Warm-up Wallball toss 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 Skill Review movements for wod Metcon Metcon (AMRAP – Reps) 7 Min. AMRAP: 5 Burpees 10…

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Open Prep Cycle 8.2

CrossFit 007 – CrossFit Warm-up 3 Rounds: 10m Broad Jump 10m Crab Walk 8 PERFECT PVC Overhead Squats 6 Supermans Pre-WOD Stretching Pass Throughs Ninja Warriors Reverse Pass Throughs Wrist Circles Boot Strappers w/ Reach Figure 4s Weightlifting Snatch (5×1.1.1) Rest 10 sec. between singes. Rest 90s-2 min between sets. Begin at 70% and work…

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Open Prep Cycle 8.1

CrossFit 007 – CrossFit Warm-up Mini WOD #6 (No Measure) One Partner will accumulate air squats while the other does the following: 1. 15 Push-Ups 2. Row 150m 3. 10 Ring Rows 4. 10 Wall Ball Cleans Pre-WOD Stretching 30 sec each: Rising Suns Good Morning and Reach Spider Crawl Elbow Drop Leg Swings Arm…

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Open Prep Cycle 7.6

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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Open Prep Cycle 7.5

CrossFit 007 – CrossFit Today’s WOD is in honor of 007 member, Chris Green. Chris has been a member of 007 since it opened in March of 2013. He attends class CONSISTENTLY 3-4 days/week and ALWAYS pushes himself when he is here. Chris also does a lot of work on his own to stay fit.…

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Endu13

CrossFit 007 – Endurance

Warm-up

800 m row

then…

pose drills

Metcon

Metcon (Time)

10-8-6-4-2

Thrusters 95/65

10 m sprints

Hand release pushups

Mileage

2.5 Mile Run (Time)

Run 4000 meters

Cool Down

5 Min. row

then…

Laying quad stretch

Banded hamstring

Butt wink stretch