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Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8 Air Squats 8 Push-ups 8 Straight Leg Sit-ups 100m Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 20/15 AB,...
Wednesday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2...
Thursday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Play a Game! Then… 1 ROUND of… 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward...
Wednesday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be...
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...