Open Prep Cycle 7.1

CrossFit 007 – CrossFit Warm-up 3 Rounds: 20 Jumping Jacks 10 Air Squats 10 Push-Ups Pre-WOD Stretching Cross Toe Touch and Reach Leg Swings Arm Swings Cup of Waters WTFs Egyptians Swimmers Gymnastics Muscle-ups (EOMOM 12 min. Odd: MU drill Even:20 Hollow Rocks) DRILLS! We are not actually DOING muscle ups before the WOD (even…

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Open Prep Cycle 6.6

CrossFit 007 – CrossFit Warm-up Lumberjacks and Farmers (No Measure) Lumberjacks and Farmers: Divide your athletes into 2 teams. One team is the lumber jacks and the other team is the farmers. Set out cones, half sitting up and half laying down. On 3,2,1 go the farmers run around sitting up the cones and the…

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Minions 033

CrossFit 007 – Crossfit Kids Warm-up Simon says… 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) 21-15-9 KB DL Situps Box jumps Cool Down Down dog Hero pose Butterfly…

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Open Prep Cycle 6.5

CrossFit 007 – CrossFit This WOD is in honor of 007 member, Jamie Ingram. Jamie is truly an athlete that keeps 007’s heart beating. She is CONSISTENTLY at the gym an average of 5 days a week and she is always a pleasure to have in class. In the time that I have had the…

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Open Prep Cycle 6.4

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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Open Prep Cycle 6.3

CrossFit 007 – CrossFit Warm-up Gymnastics Warm Up 1 (No Measure) 2 lengths high knees 2 lengths butt kicks 2 lengths high knee skips 2 lengths kareoke 20 Hollow Body Rocks 10 Supermans 5 Wide Leg Inch Worms Pre-WOD Stretching 30 sec. each: Arm Circles Cup of Waters WTFs Goal Posts Spider Crawl Elbow Drop…

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Minions032

CrossFit 007 – Crossfit Kids Warm-up 2 length each: High knee skips Frog hops Bear crawl Dino walk Duck walk Pre-WOD Stretching Arm circles Arm swings Down ups Spider crawl elbow drop Metcon Metcon (Time) 4 rounds: 20 Wallballs 16 Lunges 10 Pushups Cool Down Hero Pose Sit and reach Seated straddle Tricep stretch Across…

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Endu10

CrossFit 007 – Endurance Warm-up 800 meter row then… Pose drills Metcon Metcon (Time) 3 Rounds: w/ KB 53/35 11 Goblet Squats 11 SDLHP 11 KB swings 200 m row FAST Mileage 2 Mile run (Time) Run 3200 meters Cool Down 5 min. row then… Yoga cool down 1 (No Measure) Down dog Up dog…

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Open Prep Cycle 6.2

CrossFit 007 – CrossFit Before the WOD today, we are going to take just a couple minutes to look at this article about 3 school teachers who weren’t quite sure the Open was for them….. http://games.crossfit.com/article/reason-try Warm-up 3 Rounds of: 20 Jumping Jacks 10 Push-Ups 10 Kips Pre-WOD Stretching In a Circle/Follow the Leader: Wrist…

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Open Prep Cycle 6.1

CrossFit 007 – CrossFit Warm-up All Around Warm Up 009 (No Measure) 3 Rounds: 5 Strict Press 10 Air Squats 5 Good Mornings *With an Empty Barbell *Do 2 lengths Dynamic Movement of Choice in between rounds: High Knees Butt Kicks Skips Kareokee Side Shuffle Wide Legged Tire Run Gorilla Shuffles Pre-WOD Stretching 30 sec.…

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