Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 400m class jog…take it slow! Then… LINE DRILLS! 25’ each… -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier Kicks -Frog Jumps (Full Squat, then jump for height) ... read more

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) “I go, You go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 On Bike or Row, Gradually increasing effort Then… 3-4 ROUNDS w/ Light DB (focus on solid movement) 7 DBL DB Snatch 5 Scap Pull-ups 7 DB Up-Downs...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Slam Ball Deadlifts 10 Slam Ball Thrusters Recovery Workout Metcon (No...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats w/ PVC 5/5 Single Leg Glute Bridges (:02 sec pause at...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps :30 Rest Workout...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate GTOH With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Partner Style, Mirror One Another Through the Full Warm-up… AMRAP x 10 MINUTES 400m Run (run together) 10 Air Squats 10 KB Swings 5/5 KB Push Press (Left/Right)...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch...