Power Cycle 11.5

CrossFit 007 – CrossFit Today’s WOD is in honor of 007 member, Tammy Johnson. I really cannot say enough positive things about Tammy. She exemplifies what it means to be a member of CrossFit 007. She is here almost EVERY DAY-even if the WOD is not her favorite, and she works HARD. She participates in…

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Power Cycle 11.4

CrossFit 007 – CrossFit Warm-up Oly Tabata (No Measure) Listen to the “Tabata Song” and perform the following exercises with a PVC: 1. Pass Throughs 2. Slow Muscle Snatch 3. Tall Hang Snatch Full Speed 4. Slow Muscle Clean 5. Tall Hang Clean Full Speed 6. Push Jerk 7. Jump to Split 8. Split Jerk…

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Power Cycle 11.3

CrossFit 007 – CrossFit Warm-up 2 lengths Bear Crawl 2 lengths Crab Walk 10 Hollow Rocks 10 Supermans 5 Scapular Push-Ups Pre-WOD Stretching Gymnastics Stretching 2 (No Measure) Hold each for 30 sec…. Wrist Circles Elbow Circels Arm Swings (up and down, then side to side) Arm Circles Side Bends Rising Suns Down and Ups…

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Power Cycle 11.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 004 (No Measure) First…. 2 laps each: High Knees Butt Kickers Kareoke Side Shuffle Over Unders Ape Shuffle High Knee Skips Dyno Walk (1 length) 10 Ankle Bends each side against Wall Inch Worm (1 length) Pre-WOD Stretching Squat Stretching 1 (No Measure) 1. Couch Stretch…

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Power Cycle 11.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 004 (No Measure) First…. 2 laps each: High Knees Butt Kickers Kareoke Side Shuffle Over Unders Ape Shuffle High Knee Skips Dyno Walk (1 length) 10 Ankle Bends each side against Wall Inch Worm (1 length) Pre-WOD Stretching Squat Stretching 1 (No Measure) 1. Couch Stretch…

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Power Cycle 11.1

CrossFit 007 – CrossFit Warm-up 3 Rounds: 30 jumping jacks 15 Air Squats 10 Banded Pull Aparts Pre-WOD Stretching 30 sec each: Spider Crawl Elbow Drop (1 min) Arm Swings Leg Swings Front to Back Leg Swings Side to Side Egyptians Weightlifting Shoulder Press (5@60%, 5@65%, 5@70%, 5@75%) superset with rows Bat Wing KB Row…

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Power Cycle 10.6

CrossFit 007 – CrossFit Warm-up Side to Side- CrossFit Style (No Measure) The Coach will play music and while the music is playing everyone will do a bodyweight movement i.e. jumping jacks, squats, push-ups, arm circles, etc. When the music stops, everyone must run and find a partner. Once everyone has a partner, the coach…

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Power Cycle 10.5

CrossFit 007 – CrossFit Today’s WOD is in honor of 007 member, Carrie Baker, our November Athlete of the Month. Carrie is a pharmacy student at Campbell University, and has been a member of 007 for about 3 months now. She is welcome addition to our 007 family. Carrie played several sports before CrossFit including…

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Power Cycle 10.4

CrossFit 007 – CrossFit Warm-up Shoulder Warm Up 6 (No Measure) 2 Rounds: 30 Jump Rope (doubles or singles) 20 Butt Kicks 15 Hollow Rocks 10 Ring Rows or Kip on Rings 5 Strict Press with Bar or PVC Pre-WOD Stretching 30 sec each: Rising Suns wrist circles elbow circles Arm Circles Cup of Waters…

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Veteran’s Day 2015

CrossFit 007 – CrossFit Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as…

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