Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Time) Partner WOD for Time 3 Rounds 30 Wall Ball 20,16 30 KB Swings 53,35 30 Hang Cleans 115,75 30 Back Squats Both partners...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Mountain Climbers Burpees Frankenstein Walks Handstands Strength Front Squat (5-5-3-3-1 ) Workout Metcon (Time) 3 RFT 12 Hang...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Good Mornings Pass Throughs OH PVC Squats Handstands Workout Metcon (Time) 200-400-600 21-15-9 WB 20,16(30,20) BJ 24,20...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up CFTD InchWorm (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats 10 Jumping Jacks 5 Inch Worms Workout Metcon (Time) 7 Rounds 7 C&J 115,85(135,95)...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 10 Groiners 10 Bootstraps 10 Thoracic Rotations/Side -into- AMRAP x 6 MINUTES 10 PVC Pass Thrus 10 Box Step Ups 10 BB Goodmornings 10 Up Downs...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 400m Run/Bike/Row Then Partner Warm-up w/ Wall Ball (Partners stand facing each other with space between to throw the ball) 2 ROUNDS… 10 Partner Plank Ball Rolls 10...

Friday

CrossFit ThunderDome – CrossFit Warm-up CFTD HS (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Sit Ups Push Ups Hand Stands Workout Metcon (Time) 2 Rounds: 30 DB HC&J 50/35...

Thursday

CrossFit ThunderDome – CrossFit 200m runs are now to the cattle guard, not the cone! Warm-up CFTD-1 (No Measure) 2 Rounds 200m Run 10 Push Ups 10 Sit Ups 10 Air Squats 10 Jumping Jacks 10...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up CFTD – JJ (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 Sit ups 10 Air Squats 10 Broad Jumps 20 Jumping Jacks Metcon Metcon (Time) FOR TIME 18-12-6...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 5 Push-Up to Down Dog :20 Hollow Hold 20 Shoulder Taps :45 Bike (Light-Mod) 1 ROUND 5 Inch Worm + Push-Up :20 Hollow Hold 3 Wall...