Friday

CrossFit ThunderDome – CrossFit Weightlifting Strict Press (6 Sets from the ground ) 1 – 10 @50% 2 – 8 @50% 3 – 6 @60% 4 – 4 @70% 5 – 2 @90% 6 – 2....

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – 5 Strict Burpees + 5 Tuck Jumps Min 2 – 8 Slam Ball Deadlifts + 8 Slam Ball Push Press +...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 High Knees / :25 Butt Kickers MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar MIN 3 –...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 Alt Lunges 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders 10 Scap Pull-Ups 10 Push-Ups Weightlifting Metcon (Weight)...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00 Cardio Choice Into… AMRAP x 8 MINUTES 10 Scap Push Ups 20 Shoulder Taps 10 Samson Lunges 10 Elbow Punches w/ Barbell Metcon Metcon (Time) Partner WOD

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 PVC Pass Throughs 10 Alt. Groiners 20 Jumping Jacks 2 ROUNDS 10 Bootstrappers 10 Behind the Neck Snatch Grip Shoulder Presses 20 Single Unders 2...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 5 Push Up to Pike 10 Alt Reverse Lunges Into … 2 ROUNDS 5/5 Single Arm DB Strict Press 10 Single DB Up-Downs...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches Choice! Metcon Metcon (Time) 20-15-10-5 SDHP 53,35(80,53) Plate Push UPs (Decline) ~~~~~~~~~~~~~~~~~ 50 DUs (100) ~~~~~~~~~~~~~~~~~ 20-15-10-5 DB Bench Press 40,25(50,35) Pull Ups

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Moose Antlers/Arm Into… 2 ROUNDS 5 Clean Grip Deadlift 5 Hang Muscle Cleans 10 Alt Elbow Punches 5 Front Squats...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters (:01 pause overhead) Skill...