Monday

CrossFit ThunderDome – CrossFit Joel 2:25 Warm-up CFTD Lunge (No Measure) 200m Run / 250m Row 3 Rounds 5 Burpees for each person not signed in by class time 20 Mountain Climbers 10 Push Ups 10...

Friday

CrossFit ThunderDome – CrossFit Ephesians 6:11 Warm-up CFT PassThrough (No Measure) 2 Rounds 25 Single L, R, & Alternating 20 Jumping Jacks 10 Push Ups 10 Sit Ups 10 Broad Jumps (Board to Board) 10 Pass...

Thursday

CrossFit ThunderDome – CrossFit James 1:2-3 Warm-up Warm-up (No Measure) Coaches choice Workout Metcon (Time) 800m run/1000m row 21 Burpee Box Jumps 20,24 600m run/800m row 15 Burpee Box Jumps 400m run/500m row 9 Burpee Box...

Tuesday

CrossFit ThunderDome – CrossFit 1 Kings 8:50 Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 4:00 Bike/Row -THEN- AMRAP WITH REMAINING TIME LEFT 10 Bootstraps 10 KB DL 10 Alt Step Ups 10 Up-Downs 10...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 25 Single L, R, & Alternating 20 Jumping Jacks 10 Push Ups 10 Sit Ups 10 Broad Jumps (Board to Board) 10 Pass Throughs w/PVC 10...

Thursday

CrossFit ThunderDome – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Workout Helen (Time) 3 Rounds...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Burpees & Worms (No Measure) 4 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Metcon The CrossFit Football Total (Total Weight) Power Clean (1...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up CF TD Short (No Measure) 2 Rounds 20 Mountain Climbers 15 Push Ups 15 Sit Ups 20 Jumping Jacks Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball...

Monday

CrossFit ThunderDome – CrossFit Warm-up CF TD Run (No Measure) 2 Rounds 200m Run 10 Push ups 10 Sit Ups 10 Air Squats 10 Jumping Lunges High Knees / Butt Kicks Workout 1-Mile Run (Time) Max...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) EMOM x 10 MINS Odd- :30 Bike (increasing effort every round) Even- :45 of Movement! 1st round= Alt Groiners 2nd round= KB DL 3rd round= RKBS 4th round=...