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...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike (blood flow!) Into… 3 SETS 10 Alt. Groiners w/ Reach-Up* 5 Plate Bent Over Rows 5 Plate 1 + ¼ Front Squats...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) With a pair of light-moderate DBs… AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8/8 Single Arm DB Sumo Deadlift 8 Push...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS… 5/5 SA DB Curl to Arnold Press 8/8 Split Squats → 8/8 DB Farmers Split Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Broad Jumps →...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then…...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Boot-Strapper Squats 5 Tempo Air Squats (3131) 10 Narrow Stance Air Squats 5 Wide Stance Air Squats Into… 2 Rounds 10 PVC Pass Throughs 5...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m AB 8 Boot strapper Squats 8 Scap Pulls 8 PVC OHS 8 Inchworms Partner Workout Metcon (Time) IN TEAMS OF 2… 50 Wall Ball/200m Run...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m on AB 10 Air Squats 10 Hang P Snatch (empty) 10 Strict Press (empty) Workout Metcon (4 Rounds for reps) 4 Rounds for Reps 3...