12 Girls 1.6

CrossFit 007 – CrossFit Pre-WOD Stretching 30 sec each: PVC Good Mornings Pass Throughs Trunk Twists Wide Legged Inch Worms with Push Up Peaks and Valleys Leg Swings Front to Back Leg Swings Side to Side Arm Swings Warm-up Barbell Warm Up 4 (No Measure) With an Empty Barbell or PVC 3 Rounds: 5 RDLs…

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12 Girls 1.5

CrossFit 007 – CrossFit

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
3 Rounds for Time of:

400m Run

21 Kettlebell Swings (35/20)

12 Ring Rows

12 Girls 1.5

CrossFit 007 – CrossFit Warm-up Checkpoint Jog (No Measure) Jog 400m…. Every 100m, the group will stop and perform a different exercise… on the way out AND on the way back. Coach will designate the exercises or ask different athletes to pick. The Coach will then designate a leader for the group. The leader will…

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12 Girls 1.4

CrossFit 007 – CrossFit Class today will be run in two 25 min segments: Group 1 will begin on the warm-up, row, and shoulder smash while Group 2 will begin on the mobility video. Then the two groups will switch! Enjoy this TREAT for your SORE muscles! More girl WODs are coming on Friday and…

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12 Girls 1.3

CrossFit 007 – CrossFit Warm-up Barbell Warm-Up: Snatch (No Measure) Today we are going to work on creating MUSCLE MEMORY for the snatch during warm-up. Use an empty bar or PVC 3 Rounds: Jump Rope for 1 min. 5 Scarecrows (ELBOWS ABOVE THE BAR) 5 Muscle Snatch 5 Hang Sntaches Pre-WOD Stretching 30 Sec Each:…

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12 Girls 1.2

CrossFit 007 – CrossFit Warm-up Warm-Up-Sprint (No Measure) Jog 400m Then… 2 lengths Each High Knees Butt Kicks High Knee Skips Kareokee Frankensteins Over Unders Tire Run (imagine you are running through tires in football practice) Prison Walks Dyno Walks Then…. 20 Arm Circles Forward 20 Arm Circles Backward 20 Arm Swings Up and Down…

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12 Girls 1.1

CrossFit 007 – CrossFit Welcome to the 12 Girls of Christmas Challenge! As a gym, we will be completing 12 Benchmark “Girl” WODs over a 16 day span (Nov. 30th-Dec 15th). Wods will be held at ALL NORMAL CLASS TIMES and random raffles will be taking place at different classes each day for different items…

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