Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Play a Game! Then… 1 ROUND of… 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall Walks Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 3-5...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (For quality) – 12:00 CAP 200m Jog 50′ Walking Lunges(Across & Back) 10 Single Leg KB Romanian Deadlift 5/5 KB Push Press 10 KB Goblet Squats...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 400m class jog…take it slow! Then… LINE DRILLS! 25’ each… -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier Kicks -Frog Jumps (Full Squat, then jump for height) ... read more

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) “I go, You go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 On Bike or Row, Gradually increasing effort Then… 3-4 ROUNDS w/ Light DB (focus on solid movement) 7 DBL DB Snatch 5 Scap Pull-ups 7 DB Up-Downs...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Slam Ball Deadlifts 10 Slam Ball Thrusters Recovery Workout Metcon (No...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats w/ PVC 5/5 Single Leg Glute Bridges (:02 sec pause at...