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Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall Walks Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 3-5...
Monday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (For quality) – 12:00 CAP 200m Jog 50′ Walking Lunges(Across & Back) 10 Single Leg KB Romanian Deadlift 5/5 KB Push Press 10 KB Goblet Squats...
Saturday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) “I go, You go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge...
Friday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 On Bike or Row, Gradually increasing effort Then… 3-4 ROUNDS w/ Light DB (focus on solid movement) 7 DBL DB Snatch 5 Scap Pull-ups 7 DB Up-Downs...
Thursday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Slam Ball Deadlifts 10 Slam Ball Thrusters Recovery Workout Metcon (No...
Wednesday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats w/ PVC 5/5 Single Leg Glute Bridges (:02 sec pause at...
Tuesday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps :30 Rest Workout...
Monday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate GTOH With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC...
Sunday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Partner Style, Mirror One Another Through the Full Warm-up… AMRAP x 10 MINUTES 400m Run (run together) 10 Air Squats 10 KB Swings 5/5 KB Push Press (Left/Right)...