Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 100m Jog 10 Elbow Punches Into … 3 SETS 20 Single Unders 100m Run 10 Strict Press Strength Shoulder Press (1×2 / 1×2...

Wednesday

CrossFit ThunderDome – CrossFit Isaiah 7:10-14 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Time) Metcon (Time) 4 RFT 12 Box Dips (Ring or Parallel Bars) 9 PPU (Decline to plate) 6 C&J 155,105(175,125) 3 Plate...

Tuesday

CrossFit ThunderDome – CrossFit Job 2:11-13 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push-Up to Down Dog Into… 2 SETS 10 Elbow Punches 5 Front Squat 5 OH...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength Back Squat (1×2 / 1×2...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Jog 20 Jumping Jacks 20 Mountain Climbers 10 Squat Jumps 10 Box Step-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 8/8 Bulgarian Split...

Saturday

CrossFit ThunderDome – CrossFit Jeremiah 29:11 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* 400m AB/Row 10 Inchworms w/ Push-Up 10 V-Ups 10 Up-Downs 10 Scap Pull-Ups Easy, For Quality Pace! Workout Metcon (Time) FOR TIME*...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches Metcon Metcon (Time) For Time...

Thursday

CrossFit ThunderDome – CrossFit Isiah 12:4 Warm-up Warm-up (No Measure) PARTNER WARM-UP (Have athlete get into groups of 2) 400m Run aka Turkey Trot -THEN- 4 ROUNDS EACH PARTNER 1 10 Air Squats 5 Inchworms 10...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting from EZ) Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Down Dog 10 Wall Ball Front Squats 10 Wall Ball...

Wednesday

CrossFit ThunderDome – CrossFit Matthew 6:25-34 Warm-up Warm-up (No Measure) 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Workout Metcon (AMRAP – Reps) 24 Min AMRAP Minutes 1&3 Max T2B Minutes...