CrossFit – Wed, Jan 3

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 500m Row ~~into~~ Coach lead portion Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 50′ SB Lunges 35,30(50,35) 10 SB Box Step Ups...

CrossFit – Tue, Jan 2

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 5:00 on Machine ~~into~~ 3 Sets 10 Toe Touch Jumping Jacks 20 Mountain Climbers 2/2 Pigeon Pose 10 Push Up to PIke ~~into~~ 2 Sets...

12-30-17

CrossFit ThunderDome – Location – CrossFit Metcon Metcon (Time) Teams of 3 DB-40,30 ~~2 Rounds~~ 120 DB Thrusters 120 DB Hang C&J 120 DB Hang Snatch P1 Working on Reps P2 200m Run During Thrusters —-200m...

12-29-23

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 500m Row ~~2 Sets 5 Up Downs 2/2 Sampson Stretch 8 Thrusters (empty BB) Extended Warm Up (No Measure) 4 Rounds 3 Thrusters 3 Bar...

12-28-23

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 2 Sets 8 Shuttle Runs 10 Toe Touch Jumping Jacks 10 Bootstrapper Squats 8 Broad Jumps 8 Push Up to Pike Extended Warm Up (Time)...

12-27-23

CrossFit ThunderDome – Location – CrossFit Warm-up MB TABATA (No Measure) TABATA MB Cleans Sit Ups Toe Touch Jumping Jacks Burpees . TABATA MB Thrusters Sit Ups Mountain Climbers 4 Shuttle Runs Metcon Metcon (Time) 21-18-15-12-9-6...

12-26-17

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 3 Sets 4 Shuttle Runs 5 Inch Worms 10 Bootstrapper Squats ~~~then~~~ Prepare to do 1 of the follwing Metcons Metcon (No Measure) 15 Min...

12-23-23

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 2 Sets 4 Shuttle Runs 4 Inch Worms 4 Up Downs 2/2 Pigeon Pose 8 Bootstrapper Squats 8 Kip Swings Extended Warm Up (No Measure)...

12-22-23

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) In No Particular Order 300m Row 700m AB 300m Ski 10 25′ Shuttle Runs Metcon Active Recovery Metcon (4 Rounds for reps) 4:00 AMRAP for...

12-21-23

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) Set up AFTER the Warm Up Coach lead Metcon 12 Days of Christmas (Time) 12 Days of Christmas 1 Wall Walk(Complex) 2 Plate Push Ups...