Thruster Cycle 3.2

CrossFit 007 – CrossFit Warm-up Squat Warm Up 5 (No Measure) 3 Rounds: 2 Lengths High Knees 2 Lengths Kareokee 10 Goblet Squats with Light KB* 10 Penguin Walks with band *Work on perfect form and stretch the ankles by leaving your toes pointed straight ahead. Elevate toes slightly if possible. Pre-WOD Stretching Spider Crawl…

Details

Thruster Cycle 3.1

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 20 sec each: Arm Circles Wrist Circles Hip Circles Boot Strappers Heel, Toe, Lunge Weightlifting Push Press (Build to 6RM; then 3×6@90%…

Details

Thruster Cycle 2.6

CrossFit 007 – CrossFit Warm-up Med Ball Skeeball (No Measure) Coach will designate a line from which players will throw. Each player takes a turn throwing the wall ball. You MUST pass through a FULL squat and throw overhead (just like a wall ball) except you will throw out as well as up. Wherever the…

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 2.5

CrossFit 007 – CrossFit Warm-up Mini WOD #4 (No Measure) 3 Rounds: 10 Jumping Jacks 10 Ring Rows 10 Kips on Bar (for a special challenge try an ab mat between your knees) 10 Hollow Rocks Pre-WOD Stretching 30 sec. Each: Pass Throughs Reverse Pass Throughs Ninja Warriors Bent Over Body Twist Leg Swings Hip…

Details

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