Archives

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Tempo Air Squats (5051) :30 Squat Hold :30 Pigeon Stretch (Left Leg) :30 Pigeon Stretch (Right Leg) Into… 3 SETS OF: 7 Back Squats (30X1)*...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 Arm Circles Forward/Backward 10 Lunges With Twist 5 Inch Worms :20 Second Hollow Rock Then… AMRAP x 5 MINUTES 15 Jumping Jacks 10...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS :30 Bike 25’ Forward Bear crawl 25’ Reverse Bear crawl 8/8 DB Cross Body Single Leg RDL 6/6 SA Half Kneeling DB Arnold Press 4/4 SA...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row into… 3 ROUNDS FOR QUALITY (really feeling the positions) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 7 MIN PARTNER AMRAP PARTNER 2 Complete… 1 ROUND OF… 20 MB Russian Twists 10 Box Step Ups 10 MB FS Squats 10 MB G2OH PARTNER 2 Hold...

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...

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...

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...

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...

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...