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Monday - Friday Afternoons
Saturday Mornings
Sunday
Sunday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20...
Saturday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) “You go, I go” partner, chipper style warm-up. IN TEAMS OF 2… 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m...
Friday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Minutes on a Bike or Rower then… AMRAP x 4 MIN 10 KB Deadlifts 10 KB Russian Swings 10 KB American Swings :30 KB Goblet Squat Hold...
Thursday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds for QUALITY… 1:00 Bike (60% effort → 70% effort) 5 Double DB Suitcase DL 5 Double DB Bicep Curls 5 Double DB Strict Press 10 Scap...
Wednesday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings 10 Partner Wall Squats * 10 Inch Worms +...
Sunday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS OF… 20 Mountain Climbers 15 Air Squats 10 Step Ups/Box Jumps 5 Up Downs 2 ROUNDS OF… 100m Run 10 PVC Pass Throughs 8 Behind The...
Saturday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder...
Friday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS, Increasing Pace Each Round… 21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing) 5/5 Elbow Punches 10 Front...