Endu3

CrossFit 007 – Endurance Warm-up 800 m Row then… 2 lengths each: Butt kicks Frankensteins Karaoke Prisoner skips Skill 1) Pose bounce 2) Lean and pull Metcon Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP 3 shuttle sprints 1 rope climb Rest 1 Minute… 3 Minute AMRAP 30 DU 3 Burpees Rest 1 Minute……

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Open Prep Cycle 2.2

CrossFit 007 – CrossFit Warm-up 3 Rounds: 10 Single Arm KB Swings (light weight) (each arm) 10 Penguin Walks (each side) 10 Banded Squats 5 Painters Pre-WOD Stretching Couch Stretch: 1 min each side 3 Rounds with Light weights of: 5 Ys 5 Ts 5 Ws Weightlifting Front Squat (5×5 at the SAME weight )…

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Open Prep Cycle 2.1

CrossFit 007 – CrossFit Warm-up Mini WOD #3 (No Measure) 3 Rounds of: 20 Jumping Lunges 10 V-Ups 5 Burpees to Pull-Up Bartime cap 6 min. Pre-WOD Stretching GET A BAND!!! 30 sec. each: Trunk Twists Samson Lunge Boot Strappers Egyptians Arm Circles Swimmers Banded OH Shoulder (1 min.) Weightlifting Push Press (4-10-4-10-4-10 every 90s…

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Minions023

CrossFit 007 – Crossfit Kids Warm-up High knee skips Butt kicks Frog hops High knees Frankenstiens Dino walk *20 jumping jacks b/w exercises* 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…

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Open Prep Cycle 1.6

CrossFit 007 – CrossFit Warm-up Agility Ladder Races (No Measure) Split the Class into 2 teams: one on each ladder. The coach will call out an exercise and each team must sprint through the ladder ACCURATELY as fast as possible. Rules: One member of your team must be at least 4 squares in front of…

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Open Cycle 1.5

CrossFit 007 – CrossFit Today’s WOD is in honor of Athlete of the Month: Geoff Christmas! Geoff has really stepped up in a BIG way over the last couple months and it has not gone un-noticed. Not only was he the male division winner of our 12 Girls of Christmas Challenge, but he has been…

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Endu2

CrossFit 007 – Endurance Warm-up Row 800 meters then… 1 length each: Bear crawl Broad Jumps Dinosaur walk 2 lengths each: Back peddle Over unders Skill Agility ladder: 2 feet in 2 in 2 out (both sides) 2 in 2 out (side to side) Iggy shuffle 2 in 2 out (alternate) Hop scotch 2 steps…

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Open Prep Cycle 1.4

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Pre-WOD Stretching 10 Boot Strappers 10 Figure 4s 5 Inch…

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Minions022

CrossFit 007 – Crossfit Kids Warm-up Partner jump rope for 3 minutes -One partner rest while one partner jumps rope -Once the partner jumping breaks the athletes will switch roles -One jump rope allowed per pair Skill Headstands Metcon Metcon (AMRAP – Reps) 10 Minute AMRAP Complete: 40 Pushups 10 Bear crawls 40 Burpees 10…

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Open Prep Cycle 1.3

CrossFit 007 – CrossFit Pre-WOD Stretching 1 min Couch Stretch Each Side 10 Good Morning and Reach 1 Length Perfect Stretch 20 Arm Swings Warm-up Barbell Warm Up-Cleans (No Measure) 3 Rounds with a PVC or Empty Bar 6 Romanian DL 6 Pull to Knee 6 Pull to Hip 6 Hang Clean Weightlifting 10 Count…

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