Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 12 Min Warm up ~~~5 Min AMrAP~~~ 150m Row 5 Scap Pulls 5 Push Ups 10 Air Squats ~~~then~~~ With the remaining 7 Mins Warm up to weightlifting...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12 Air Squat 14 Alt. Groiners 15ft Duck Walking Strength...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 SETS 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Into… 2:00 Lacrosse...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Partner 900m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches… 2 ROUNDS P1:...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 100m Row 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups :20 Hollow Rock 3 Strict Pull-ups ~then~ 2 Rounds (After...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Strict Press 6 Front Rack Push Press...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) PARTNER WARM-UP 3 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups...