Happy Birthday Xtina!

CrossFit 007 – CrossFit Warm-up Primer 3 rounds FAST: 8 Pushups 9 Situps 10 Squat jumps Pre-WOD Stretching 1) Shoulder openers 2) Hip openers Metcon -Final score for this WOD will be the time it takes to complete the buy out minus the reps completed in part one. -This will be entered in the score…

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Minions031

CrossFit 007 – Crossfit Kids

Warm-up

Wall ball toss

Pre-WOD Stretching

Couch stretch

Tricep stretch

Standing straddle

Trunk twist

Metcon

Metcon (Time)

10-8-6-4-2

Reps of:

Shuttle runs

Burpees

V-ups

Cool Down

Yoga cool down 1 (No Measure)

Down dog

Up dog

Childs Pose

Thread the needle

Hero Pose

Open Prep Cycle 5.5

CrossFit 007 – CrossFit Today’s WOD is in honor of our Athlete of the Month, Al Bain. Al has been a member of 007 almost since the gym’s inception. He is dedicated, consistent, and committed to his goals. Al works full time, is a dedicated husband and a father of two boys, yet still makes…

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Foundations Day #3

CrossFit 007 – Foundations Warm-up Rowing Technique: 20 Pulls- legs only 20 Pulls- legs and hips 20 Pulls- legs, hips, arms 200m smooth it out Skill Deadlift Sumo Deadlift High Pull Clean KB Swing Demo: Snatch Metcon Foundations WOD #3 (Time) Buy In: 500m Row then… 3 rounds of: 12 KB Swings 9 Deadlifts 6…

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Open Prep Cycle 5.4

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…

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Open Prep Cycle 5.3

CrossFit 007 – CrossFit Warm-up 3 Rounds: 2 lengths bear crawl 10 Ducks Walks each side 8 Goblet Squats with KB Pre-WOD Stretching partner front rack stretch: 1 min each parter Weightlifting Front Squat (5-3-1-5-3-1) Metcon Metcon (Time) 3 Rounds of: 10 Back Stepping Lunges 10 Ring Dips 10 DB Snatch 60#/35# 10 K2E Rest…

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Minions030

CrossFit 007 – Crossfit Kids Warm-up Bear crawl shuttle races 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 (AMRAP – Rounds and Reps) 10 min. AMRAP: 5 Burpees 10 Air squats 15…

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Foundations Day #2

CrossFit 007 – Foundations Warm-up Jog 400m 20 Arm Swings 20 Arm Circles 10 Cup of Waters 10 WTFs Skill Press Push Press Push Jerk Split Jerk (demo) Thruster Wall Ball Pull-Ups and Modifications Metcon Foundations 2 (12 Rounds for reps) EMOM for 12 min: 1. 3 Press, 3 Push Press, 3 Jerk 2. 8…

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Open Prep Cycle 5.2

CrossFit 007 – CrossFit Warm-up Back Warm Up (No Measure) AMRAP 6 min: 3 shuttle Runs 10 Light KB Swings 10 Banded Good Mornings Pre-WOD Stretching 30 sec each: Trunk Twists Banded Leg Extensions Leg Swings Leg Swings Side to Side Egyptians Arm Circles Skill Rope Climb Technique Metcon Tire Flipper Chipper (Time) Run 400m…

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ENDU 9

CrossFit 007 – Endurance

Warm-up

800 m row

then…

Pose drills

Skill

Metcon (No Measure)

16 EOMOM:

12 Walking lunges 95/65

100 m sprint

Mileage

2 Mile run (Time)

Run 3200 meters

Cool Down

5 min. row

then…

couch stretch

runners stretch