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…

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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…

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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…

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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…

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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…

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Thruster Cycle 1.3

CrossFit 007 – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 10 HR Push-Ups 8 Banded Pull Aparts 6 “Dip and Drive” no bar Weightlifting This Push Press Cycle is adapted from the Muscle Driver USA 8 week strength cycle: Check it out here: http://www.mashelite.com/muscledriver-usa-8-week-strength-cycle/ Push Press (Build to an 8 rep max… then……) 8@90% of…

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Minions 055

CrossFit 007 – Crossfit Kids Warm-up 400 m Run 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 (Time) 12-8-6-4-2 Air squats Box jumps Pushups Buy out: 50 Plank K2E 50…

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Thruster Cycle 1.2

CrossFit 007 – CrossFit Warm-up All Around Warm Up 007 (No Measure) 2 High Knees 2 Butt Kicks 2 High Knee Skips 2 Side Shuffle 1 Frankensteins 1 Dyno Walks 1 Figure 4s 1 Spider Crawl 1 Inch Worm 1 Crab Walk Pre-WOD Stretching Good Morning and Reach Trunk Twists Arm Swings Arm Circles Cup…

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Thruster Cycle 1.1

CrossFit 007 – CrossFit Warm-up Thruster Warm Up 1 (No Measure) 2 Rounds: Row 250m 20 Air Squats Rest 1 min. Then…. 2 Rounds: 5 burpees 10 Push Press (empty bar or PVC) Rest 1 min. 2 Rounds: 10 Jumping Jacks 5 Thrusters (empty bar or PVC) Rest 1 min.Yes, this warm up looks long.…

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Pull-Up N Posture 6.6

CrossFit 007 – CrossFit Warm-up 400m Run (Time) Max Effort 400m Run Pre-WOD Stretching Stretch…. Stretch….. GOOSE! (No Measure) First, we have to determine who is “it”. On 3…2…1 GO! Coach will have everyone do 10 Burpees. First person to 10 burpees is it! Members stand in a wide circle and hold a stretch of…

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