Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Lunges 5 Push-Up to Pike 10 Groiners 2 ROUNDS… 10 Up-Downs 10 Jumping Squats 20 Shoulder Taps Partner Workout Metcon (Time) IN TEAMS OF 2…...

Saturday with Damon

CrossFit ThunderDome – TDBURN 12 cak row 1oo cal bike 75 pull ups 3o complex **1 complex = hang clean, stoh to behind neck to oh.** Metcon

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 9 Plate Deadlift 7 Up-Downs 5 Bootstrap + Inchworm 1 ROUND 9 Plate Press 7 Plate G2O 5 Burpees 1 ROUND 7 BB Good Mornings 7...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Row/Tabata (No Measure) Row 500m Tabata Lat Lunges Burpees Jumping Jacks Air Squats Tabata Mountain Climbers Push Ups Sit Ups Air Squats Workout ThunderDome Baseline – Sprint (AMRAP – Reps) AMRAP..... read more

Tuesday

CrossFit ThunderDome – CrossFit Warm-up CFTD-3 (No Measure) 2 Rounds 20 Mountain Climbers 10 Good Mornings 10 Push Ups 10 Sit Ups 15 OHS w/PVC Pipe High Knees / Lunges Workout Metcon (Time) 3 Rounds 400m...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Air Bike Air Squats Inchworms Weightlifting Bench Press (5 x 5) 80% of 1RM Workout Metcon (AMRAP – Rounds and Reps) 15 Min 1+ Deadlifts 225,145(315,195)...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Time) Partner WOD for Time 3 Rounds 30 Wall Ball 20,16 30 KB Swings 53,35 30 Hang Cleans 115,75 30 Back Squats Both partners...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Mountain Climbers Burpees Frankenstein Walks Handstands Strength Front Squat (5-5-3-3-1 ) Workout Metcon (Time) 3 RFT 12 Hang...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Good Mornings Pass Throughs OH PVC Squats Handstands Workout Metcon (Time) 200-400-600 21-15-9 WB 20,16(30,20) BJ 24,20...