Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :45 Bike 10 Bootstrap Stretches 5 Inchworms 3 Burpee Broad Jumps THEN… 3 ROUNDS (W/ Empty Barbell) 5 Snatch Grip RDLs 5 Behind the Neck Press...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 SETS FLOW SQUAT WARM-UP 10/8 Cal on Bike 10 Bootstrapper Squats 10 Alt Reverse Lunges w/ a Twist 10 Alt Leg Swings 10 Alt Knee Pull to...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS… 12/10 Cal Bike 30 Singles Unders (RD 1-2)/ Double Unders (RD3) 5 RDL 5 Hang High Pull 5 Hang Muscle Snatch 5 Hang Power Snatch Extended...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 QUICK ROUNDS… 5 Bootstrappers 10 Squat Jumps 2 QUICK ROUNDS… 5 Push Ups 10 Plank Shoulder Taps 2 QUICK ROUNDS… 10 Empty Barbell Deadlift 5 Muscle Clean...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (8:00): 6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS 8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat...

Friday

CrossFit ThunderDome – CrossFit Warm-up Tabata (No Measure) Tabata Jumping Jacks Good Mornings Push Ups Air Squats Tabata Mountain Climbers Hand Stands Air Squats V-Ups Workout Metcon (Time) With a Partner 3 Rounds 10 Bear Complex...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches Choice: EXAMPLES: High Knees Butt Kicks Grapevine Inch Worms Arm Circles Arm Cross Overs Stretching with PVC Workout Metcon (Time) 30-25-20-15-10 RKBS 53,35(80,53) Sit Ups 10 Shutt... read more

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds (10:00 Hard Cap) 10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up 10 Strict Press→ 8Push Press→ 6 Push Jerk 1:00 Row...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Get into teams of 3! 3 ROUNDS… P1: Row 200m P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU...