Power Cycle 7.6

CrossFit 007 – CrossFit Warm-up 800m Run 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 time, coach…

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Power Cycle 7.5

CrossFit 007 – CrossFit Today’s WOD is in honor of 007 member, Justin Provencal. Justin is one of the hardest working members of 007. He comes in consistently every week, puts his head down, and does whatever work is asked of him. He knows what he needs to do to reach his goals, and sometimes…

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Power Cycle 7.3

CrossFit 007 – CrossFit Warm-up All Around Warm Up 003 (No Measure) Dynamic: Side Shuffle Kareoke Prison Walks High Knee Skips Frankenstein’s Over Unders Knee Grab with Calf Raise Scorpion Kicks 10/side 5 min to stretch any tight areas before WOD: athlete’s choice Pre-WOD Stretching **See above: Athletes will have 5 min to stretch any…

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Power Cycle 7.2

CrossFit 007 – CrossFit Warm-up Shoulder Warm Up 3 (No Measure) 3 Rounds of: 20 Jumping Jacks 10 Around the Worlds with KB or Plate (10 each direction) 10 Hollow Rocks Pre-WOD Stretching Front Squat Stretching (No Measure) 30 sec each: Front Rack Stretch w/ PVC Behind the Back Elbow Stretch with PVC Bent Over…

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Power Cycle 7.1

CrossFit 007 – CrossFit Warm-up Glute Activation (No Measure) 3 Rounds of: Jump Rope for 1 min. 10 Penguin Walks (duck walks with band) (Font to Back and Side to Side) 5 single leg glute bridges each side 10 Good Mornings with PVC or empty bar Pre-WOD Stretching 30 sec each leg swings trunk twists…

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Power Cycle 6.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 1 length of Each: High Knees Butt Kicks High Knee Skips Side Shuffle (2 lengths) Frankensteins Dyno Walks Spider Crawl Inch Worm Crab Walk Pre-WOD Stretching 30 sec each: Pass Throughs Reverse Pass Throughs PVC Ninja Warriors PVC Shooters (1 min) Bent Over…

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Power Cycle 6.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 1 length of Each: High Knees Butt Kicks High Knee Skips Side Shuffle (2 lengths) Frankensteins Dyno Walks Spider Crawl Inch Worm Crab Walk Pre-WOD Stretching 30 sec each: Pass Throughs Reverse Pass Throughs PVC Ninja Warriors PVC Shooters (1 min) Bent Over…

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Power Cycle 5.5

CrossFit 007 – CrossFit Warm-up Barbell Warm Up (No Measure) With an empty bar or PVC: 3 rounds: 6 Romanian Deadlifts 6 Hang Power Cleans 6 Front squats 6 Press 6 Backsquats 6 behind the neck press Pre-WOD Stretching 30 sec each: Down Ups Hip Circles Arm Circles Arm swings Boot Strappers Egyptians Metcon Alan…

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Minions 002

CrossFit 007 – Crossfit Kids Warm-up Peaks and Valleys partner passes 2:30 each Pre-WOD Stretching Choose leader for stretches Skill Quick: 1) Pushups 2) Burpees Focus: 1) Lunges 2) Runs 3) Teamwork Metcon CHIPPER With Partner: 40 Pushups 30 Lunges 20 Burpees 10 50 meter Runs Cool Down Leader of the day will take us…

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Power Cycle 5.3

CrossFit 007 – CrossFit Warm-up All Around Warm Up 003 (No Measure) Dynamic: Side Shuffle Kareoke Prison Walks High Knee Skips Frankenstein’s Over Unders Knee Grab with Calf Raise Scorpion Kicks 10/side 5 min to stretch any tight areas before WOD: athlete’s choice Skill Skin the Cat (3×2) coach will talk about skin the cat…

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