Thruster Cycle 2.4

CrossFit 007 – CrossFit Pre-WOD Stretching 10 Leg Swings Side to Side 10 Leg Swings Front to Back 10 Arm Swings Up and Down 10 Arm Swings Side to Side 5 Inch Worms 10 Over Unders Warm-up Warm-up (No Measure) 6 min AMRAP: Row for Calories or Shuttle Run *Every 8 Cal or every 3…

Details

Thruster Cycle 2.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 2 Shuttle Runs 7 Good Mornings with Band 7 Front Shoulder Raise 7 Lateral Shoulder Raise 10 Hollow Rocks 10 Trunk Twists\ Time Cap: 10 min Weightlifting Good Mornings (4×8- controlled) 1. Increase weight slightly each set 2. Try to up top weight slightly from…

Details

Minions057

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Frog hops Bear crawl DIno walk Inch worms Antelope run Crab walk Pre-WOD Stretching Wall sit Trunk twist Down-ups Spider craw to elbow drop Rising suns Metcon Metcon (Time) For time: 40 SItups 40 AIr squats 30 Situps 30 AIr squats 20 Situps 20 Air squats…

Details

Striking Intro

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 2 Min each: Partner over unders Pre-WOD Stretching -Pass throughs/reverse -Ninja warriors -Bent over twist -Figure 4s -Leg swings -Arm/Hip circles -Ankle/Wrist circles Skill Metcon (No Measure) 1) Shadow box instruction: -Palm heel strike 1’s & 2’s -Elbows -Knees -Pad holding 2) Partner Padwork -1,2 -Elbow (1,…

Details

Thruster Cycle 2.2

CrossFit 007 – CrossFit Warm-up Mini WOD #5 (No Measure) Row 500m 60 Single Unders 20 Sit-Ups 20 Walking Lunges 20 Pass Throughs 20m Bear Crawl (2 lengths) 20m Crab Walk (2 lengths) Pre-WOD Stretching Couch Stretch-1 min each side KB ankle Lunge- 30 sec. each side Banded Hip Flexor- 30 sec. each side Weightlifting…

Details

Thruster Cycle 2.1

CrossFit 007 – CrossFit Warm-up Push Press Warm Up (No Measure) 3 Rounds: 5 Inch Worms 10 Banded Pull Aparts 5 Dip and Drive in Front of Pole or against wall Pre-WOD Stretching Pass Through Ninja Warriors Front Rack PVC Stretch Behind the Back PVC Stretch Side Lunge Sumo Squat Hold Weightlifting Push Press (3×8…

Details

Thruster Cycle 1.6

CrossFit 007 – CrossFit Warm-up “Waiter” (No Measure) Everyone will run around balancing an ab mat while simultaneously trying to knock off other’s ab mats Rules: 1. Only one hand may touch the ab mat at any time 2. Ab mat must be held with a flat palm 3. All Members must stay in area…

Details

Minions 056

CrossFit 007 – Crossfit Kids Warm-up 4 Min. AMRAP: Shuttle sprint Lunge and twist Bear crawl Frog hops Pre-WOD Stretching Up and down Spider crawl Arm swings Peaks and valleys Leg swings Trunk twist Metcon Metcon (Time) For time: 30 KB DL 20 BJ 20 AS 30 Pushups 20 BJ 20 AS 30 Burpees 20…

Details

Thruster Cycle 1.5

CrossFit 007 – CrossFit Warm-up Kitchen Sink Warm Up 2 (No Measure) 3 Rounds: 3 Shuttle Runs 5 Broad Jumps 5 Squat jump 5 Push-Ups 5 Good Mornings 5 Hang Clean Pre-WOD Stretching 30 Sec Each. Windmill Toe Touch Trunk Twist Boot Strappers Leg Swings Arm Swings Heel, Toe Side Lunge Metcon AdamBrown (Time) Two…

Details

Thruster Cycle 1.4

CrossFit 007 – CrossFit Warm-up “Jogger” Warm Up (No Measure) Athletes will jog in line around the gym for 5 min. Every so often the coach will call out an exercise i.e. high knees, butt kicks, frankensteins, side shuffle, etc. for the athletes to perform. Pre-WOD Stretching 1 min: KB Assisted Ankle Lunge Low Band…

Details