Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5:00 8 PVC Pass Throughs 8 Alt SA Russian KB Swings 8 Up Downs 8 Scap Pulls Rest 1:00-2:00 to explain the next movements. Then AMRAP...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps**...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 Minute on AB ~~~~then 4 Min AMRAP 8/8 SA DB Strict Press 8/8 SA DB Push Press 10 Scap Pulls 10 Air Squats w/2 Sec Pause ~~~~then...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Play a Game! Partner Workout Metcon (No Measure) IN TEAMS OF 2… AMRAP x 15 MINUTES P1 – Row for Cals P2 – 5 DB Bent Over Rows...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Start off with 2:00 of Run, Row, or Bike just to get the blood flow going. 3 ROUNDS (1st Round w/PVC Pipe) 5 Inchworms 5 Behind the Neck...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike (start :20 easy→ :20 moderate→ :20 hard) Then go into… 2-3 ROUNDS: 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 KB Goblet Squats (pause :01...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3-5 Minutes of Foam Rolling then… AMRAP x 5 MINUTES 10 Glute Bridges (pause :01 at the top) 5/5 Barbell Elbow Punches (w/empty bar) 5 Strict Press (pause...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… :30 at each station, non-stop: -Jumping Jacks -Up Downs -Sit Ups -Mt. Climbers Then in teams of 3… AMRAP x 2 MIN P1 – 2 Burpees...