Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps :30 Rest Workout...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate GTOH With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Partner Style, Mirror One Another Through the Full Warm-up… AMRAP x 10 MINUTES 400m Run (run together) 10 Air Squats 10 KB Swings 5/5 KB Push Press (Left/Right)...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND… 100m Run 10 Hanging Scap Retract 8/8 DB Bent Over Row 5/5 Split Squat 100m Run 6/6 DB Hang Power Clean 5/5 SA Ring Row 10...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :20 Singles → Fast Singles → Double Unders 10 Groiners 10 Jumping Squats 20 Marching Plank 2 ROUNDS* 5 Inch Worms 5 Behind the Neck Snatch...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 250m Row (Stays the same) 7 Squats → Front Squats (PVC) → OH Squats (PVC) 7 Push-ups → Plate PU → 2 Plates Dip Negative 7...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) ‘Old School Gym Class” Warm-up… 3 ROUNDS 10 High Knees (each) 10 Sit-ups 10 Mountain Climbers (each) 10 Arm Crosses 10 Tuck-Jumps Extended Warm-up Warm-up (No Measure) EMOM...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) BUY IN… 15/12 Cal Bike (Easy Effort) 3 ROUNDS… 10 DBL KB/DB Bent Over Row 25’ Filly Walking Lunge (R) 25’ Filly Walking Lunge (L) 25’ Cross Body...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MIN: Odd: :50 Bike @ 60% → 70% → 80% → 90% Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) “Rock Paper Scissor” w/ Burpee Penalty! – Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the...