Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) IN TEAMS OF 2… AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Scap Pull-ups→ Scap Pull-ups → Pull-ups 8 Push-ups...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Inchworms 7 Single KB Sumo Deadlifts 7 Air Squats 7 Plate G2OH 15 Plate Hops Then 3 Rounds Empty Bar Work 7 Push press 7...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Foam Roll During Intro! 2 ROUNDS 5 Air Squats 5 Back Squats (empty bar) :20 Hollow Hold :20 Superman Hold :15-:20 Active Hollow Bar Hang 8/8 Plate OH...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as you go) 10...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2-3 minutes of light Rowing or Biking. then… 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad Jumps Strength Metcon...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 400m Run 800m AB 400m Row Then move into Teaching Warm-up! Workout Metcon (Time) Partner...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up) Flow through 10 reps of each… Air Squats Trunk Twist Arm Crosses Arm Circles Bootstrapper Squats...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row Into… 3 ROUNDS 5/5 KB Single Leg RDLs 5 Russian KB Swings 5/5 Single Arm KB Push Press 5 Slam Balls 5/5 Alt. Lunges Skill Warm-up...