Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 7 MIN PARTNER AMRAP PARTNER 2 Complete… 1 ROUND OF… 20 MB Russian Twists 10 Box Step Ups 10 MB FS Squats 10 MB G2OH PARTNER 2 Hold...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row into… 3 ROUNDS FOR QUALITY (really feeling the positions) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS :30 Bike 25’ Forward Bear crawl 25’ Reverse Bear crawl 8/8 DB Cross Body Single Leg RDL 6/6 SA Half Kneeling DB Arnold Press 4/4 SA...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 Arm Circles Forward/Backward 10 Lunges With Twist 5 Inch Worms :20 Second Hollow Rock Then… AMRAP x 5 MINUTES 15 Jumping Jacks 10...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Tempo Air Squats (5051) :30 Squat Hold :30 Pigeon Stretch (Left Leg) :30 Pigeon Stretch (Right Leg) Into… 3 SETS OF: 7 Back Squats (30X1)*...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS — With a partner, “Mirrored” (both athletes move together in unison) 8 Up-downs 8 Air Squats 8 V-ups/Tuck-ups 8 Plate Ground to OH Into… 1 ROUND...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3-4 Mins ‘Old School Gym Class’ Warm-up… :30 of each exercise: Jumping Jacks Mountain Climbers Sit-ups Toe Touches Arm Circles Arm Crosses Trunk Twists Tuck-Jumps or Star Jumps...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Jumping Jacks (full range of motion w/arms) 10 Mt. Climbers 10 Sit Ups 10 Air Squats into… Play a Game! Recovery Workout Metcon...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Start off with a class 400m jog! into… AMRAP x 6 MINUTES 6 DB Hang Squat Cleans (light DB’s) 6 DB Push Press 6 DB Bent Over Row...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (progress movement every round) :30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts 10 Reps of…Plate DL → Plate Power Clean...