Power Cycle 9.3

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. Mobility Today we…

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Minions007

CrossFit 007 – Crossfit Kids

Warm-up

Air squat tag!

Pre-WOD Stretching

Leader will be chosen for stretches!

Metcon (Time)

4 Rounds:

21 Wallballs

150 meter run

9 Burpees

Cool Down

Leader will stretch us out!

Power Cycle 9.1

CrossFit 007 – CrossFit For weightlifting today you may choose either backsquat or deadlift. Select 8 competitors, this is your last day to train anything heavy with your legs, so choose what you feel you need between squat or deadlift based on your events. Warm-up Squat Warm Up 4 (No Measure) 2 Rounds: with a…

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Power Cycle 8.5

CrossFit 007 – CrossFit Warm-up Coach’s Choice! Have Fun! Pre-WOD Stretching Follow the Leader- Circle Style (No Measure) All members stand in a circle. Coach leads the first exercise/stretch then picks the next leader. Each Leader will lead for 30 sec and then pick the next leader… etc. until everyone has had a turn. *If…

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Scavenger Hunt Wod (Minions)

CrossFit 007 – Crossfit Kids Warm-up 1 Round: 5 Burpees 200m Run 10 Peaks and Valleys 20 Jumping jacks Metcon Scavenger Hunt (Scored for reps and candy) Fitness Minions will have 10 minutes to work their way through 10 stations around the box set at 30 reps of varying exercises. Before moving to the next…

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Power Cycle 8.4

CrossFit 007 – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…

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Power Cycle 8.4

CrossFit 007 – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…

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Power Cycle 8.3

CrossFit 007 – CrossFit Warm-up Agility Ladder 1 (No Measure) Coach will lead athletes through a series of agility ladder drills- HAVE FUN 5 min. Pre-WOD Stretching 30 sec each: Wrist Circles Elbow Circles Down and Ups Trunk Twists Leg Swings Samson Lunges Metcon 007 Rowling (Distance) Rowling is a fun competition that combines rowing…

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Minions006

CrossFit 007 – Crossfit Kids Warm-up Jump Rope! Pre-WOD Stretching Leader chosen for stretches! Skill Focus: Jump Rope Review: Points System WOD Movements Metcon 15 minute to complete: 50 Sit-ups 40 Wallballs 30 Lunges 20 Burpees 10 Bear Crawls then… Max Reps Jump Rope in remaining time Minions 006 (AMRAP – Reps) 15 minute to…

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Minions006

CrossFit 007 – Crossfit Kids Warm-up Jump Rope! Pre-WOD Stretching Leader chosen for stretches! Skill Focus: Jump Rope Review: Points System WOD Movements Metcon 15 minute to complete: 50 Sit-ups 40 Wallballs 30 Lunges 20 Burpees 10 Bear Crawls then… Max Reps Jump Rope in remaining time Cool Down Leader will take us through our…

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