Thruster Cycle 6.1

CrossFit 007 – CrossFit Warm-up Thruster Warm Up 1 (No Measure) 2 Rounds: Row 250m 20 Air Squats Rest 30 sec. Then…. 2 Rounds: 5 burpees 10 Push Press (empty bar or PVC) Rest 30 sec. 2 Rounds: 10 Jumping Jacks 5 Thrusters (empty bar or PVC) Rest 30 sec. Pre-WOD Stretching Thruster Stretching 1…

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Thruster Cycle 5.6

CrossFit 007 – CrossFit Warm-up Outdoor Relay (No Measure) Do outdoors on the road or the grass! Coach will line members up in even lines of 3-6 people. The coach will set a specific distance for members to travel. Then the coach will name exercises for members to do including but not limited to High…

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Minions062

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) 300 m Run 5 Burpees every 50m Pre-WOD Stretching 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 – Reps) 12 Min. AMRAP:…

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Thruster Cycle 5.5

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 Thruster Mobility (No Measure) 1 min ea: Front…

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Thruster Cycle 5.4

CrossFit 007 – CrossFit Warm-up Barbell Warm-Up: Snatch (No Measure) Today we are going to work on creating MUSCLE MEMORY for the snatch during warm-up. Use an empty bar or PVC 3 Rounds: Jump Rope for 1 min. 5 Scarecrows (ELBOWS ABOVE THE BAR) 5 Muscle Snatch 5 Hang Sntaches Pre-WOD Stretching Pass Throughs Ninja…

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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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Thruster Cycle 5.3

CrossFit 007 – CrossFit Warm-up Mini Partner WOD #1 (No Measure) With a partner; rotating through all 4 stations. Partner 2 is the switcher: Partner #1: Jumping Jacks Partner #2: 20 Wall Balls 10 DB Press each arm (choose warm up weight) 10 HR Burpees 40 Flutter Kicks Pre-WOD Stretching Metcon Double Trouble (Time) With…

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Minions061

CrossFit 007, CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) Hollerin run 3 Rounds each Pre-WOD Stretching Lunge and twist Frankenstein kicks Knee tucks High knee skips Crab walk Side shuffle Metcon Metcon (Time) With Partner: 200 m Run 100 Air squats 100 Box jumps Cool Down Couch stretch Sit and reach Seated straddle…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 8 Min. AMRAP: 200 m Row 10 Banded good mornings 5 Box jumps 30/24 Pre-WOD Stretching Down ups Arm swings Arm circles Figure 4s Leg swings Trunk twist Skill -Uppercuts -Review Front kick Metcon Metcon (Time) 9 Rounds w/ Partner: (I go, you go) Pt 1: 30…

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Thruster Cycle 5.2- Deload 2

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 Down and Up Leg Swings Arm Swings Cup of Waters/WTFs Weightlifting Push Press (6×4 slight build) may use the first as warm…

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