Thruster Cycle 6.5

CrossFit 007 – CrossFit Warm-up use this opportunity to point out small tires for the run Checkpoint Jog (No Measure) Jog 400m…. Every 50m, the group will stop and perform a different exercise… on the way out AND on the way back. Coach will designate the exercises or ask different athletes to pick. The Coach…

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Thruster Cycle 6.4

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 Ys Ts Ws Trunk Twists Cup of Waters/WTFs Hip Circles Figure 4s Weightlifting Push Press (Take 15 min to establish a 1RM…

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Thruster Cycle 6.3

CrossFit 007 – CrossFit Warm-up Mini WOD #6 (No Measure) One Partner will accumulate air squats while the other does the following: 1. 15 Push-Ups 2. Row 150m 3. 10 Ring Rows 4. 10 Wall Ball Cleans Pre-WOD Stretching Rising Suns Leg Swings Banded Good Mornings Arm Swings Goal Posts Spider Crawl Elbow Drop Side…

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Minions 063

CrossFit 007 – Crossfit Kids Warm-up Warm-up (No Measure) 2 Rounds: Crawl 100 m 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) 10 Min. AMRAP: 2 Shuttle…

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Striking

CrossFit 007 – Striking Warm-up Warm-up (No Measure) 3 Rounds w/ partner: 10 WB 200 m Run w/ WB 20 Burpees over wall Pre-WOD Stretching Scorpion kicks Peaks and valleys Down ups Arm swings Trunk twist Figure 4s Skill -Ground to Overhead -Shadow box drill Metcon Metcon (AMRAP – Rounds and Reps) 2 Rounds: 8…

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Thruster Cycle 6.2

CrossFit 007 – CrossFit Warm-up Row 1,000m* Every 200m, stop and do one of the following exercises: 1. 10 Goblet Squats 2. 30 sec each side: Ankle Stretch with KB 3. 10 Boot Strappers 4. 30 sec each side Couch Stretch 5. 10 Banded Pull Aparts 6. 15 Rotations in Spider Crawl Elbow Drop 7.…

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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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