Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 200m Run 10 Barbell good mornings 20 Alt. Behind the Neck Elbow Punches 10 Back Rack Squat Jumps 10 Hang Muscle Cleans 10...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB) 2 SETS :30 Bootstrappers :30 Groiners 2 SETS :30 Mountain Climbers :30 Push-Ups to Pike 2 SETS :30 Hollow...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt Groiners 10 Bootstrappers 10 Bird Dogs 10 Deadbugs Into… ON A 7:00 CLOCK… 2:00 Bike 30 Alt Reverse Lunges w/ Torso Twist* 20 Banded...

Thursday

CrossFit ThunderDome – CrossFit Matthew 1:21 Warm-up Warm-up (No Measure) Group Warm-Up Workout “12 DAYS OF CFTD” (Time) FOR TIME* Day 1 – Wall Walk (Complex) Day 2 – Plate Push Ups Day 3 – Hang...

Wednesday

CrossFit ThunderDome – CrossFit Psalms 53:1-9 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Time) FOR TIME 10-20-30-40-50 Box Jump Overs (24/20) Sit-Ups (Score is Time) Finisher Metcon (No Measure) EVERY 1:30 x 5 SETS 150m...

Tuesday

CrossFit ThunderDome – CrossFit 2 Timothy 3:16 Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through 8 Jumping Squats 6 Up-Downs Into… 1 ROUND* 5 Snatch Deadlift 5 Snatch Grip Press 5...

Monday

CrossFit ThunderDome – CrossFit Isaiah 9:2-7 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 5/5 Wall Ball Around the Worlds** 10 Wall Ball Push Press Into… 2 ROUNDS 10 Cossack Squats 10 Med Ball G2O 10...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 SETS (10:00 CAP) 12 Banded Pull-Aparts :30 Tuck Hold (On the floor) 9 Ring Rows :30 Alt. Box Step-Ups 6 Slow Push-Ups :30 Plank Rotations Extended Warm-up...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. Groiners 5 Bootstrappers 5 Pike Push-Ups 10 Jumping Air Squats Immediately Into… AMRAP x 4 MINUTES 10 Barbell DL 5 Hang Muscle...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Strength Back...