Thursday

CrossFit ThunderDome – CrossFit Workout Metcon (No Measure) WEAR COMFORTABLE SHOES!!!

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Tabata HS (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstand Tabata Jump Rope Sit Ups Push Ups Handstand Workout Metcon (Time) 4 RFT 25 DU’s ***75 Singles 10 Push...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Weight) 8 Min EMOM 3 Deadlifts 2 Power Cleans 1 STOH Rec-185,115 Metcon Metcon (Time) For Time 1 Min HS Hold (20′ HS Walk)...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 25’ High Knees 25’ Butt Kickers 25’ Karaokes 25’ Bear Crawl 4 Inchworms 8 Burpees Workout Metcon (Time) Chipper 30 OHS 115,75 12 BOBs 30 FS...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Alt. Elbow Punches 5 Good Mornings 5 Upright Rows 5 Shoulder Press Metcon (AMRAP – Rounds and Reps) PARTNER WOD 18 Min AMRAP...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike (Increasing pace every :30) Into… EMOM x 8 MINUTES MIN 1 – :25 Lunges / :25 Step-Ups MIN 2 – :25 KB Deadlift / :25 KB...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00 Row* *Increase pace every :30 Into… AMRAP x 6 MINUTES 10 Alt Groiners 10 Alt Lunges w/ Torso Twist 10 Tempo Air Squats (3221) 10 Empty Barbell...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Tabata Basic (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Good Mornings Tabata Jumping Jacks Lateral Lunges Push Ups Handstands Workout Metcon (Time) 21-15-9 Alt. KB Swings 53,35 (80,53) Box...

Monday

CrossFit ThunderDome – CrossFit Warm-up CF Thunderdome Jumps (No Measure) 200m Run 2 Rounds 20 DUs – 50 Singles 10 Strict Full Range Push Ups 10 V-Ups 10 Air Squats 10 Board to Board Broad Jumps...

Friday

CrossFit ThunderDome – CrossFit Warm-up CF TD Short (No Measure) 2 Rounds 20 Mountain Climbers 15 Push Ups 15 Sit Ups 20 Jumping Jacks Metcon The CrossFit Football Total (Total Weight) Power Clean (1 Rep Max)Back...