Archives

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats → Front Squats (PVC) →...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow and controlled)...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :30 Inchworms :30 Cossack Squats :30 Bootstrappers -THEN- AMRAP X 5 MINUTES (WITH BARBELL) 10/10 Elbow Punches :30 Squat Hold 10/10 Leg Swings Strength Front Squat...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright Row 7/7 DB Hang Power Snatch :20 Walking Rest...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 min Bike/Row…just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-Downs Workout Metcon (Time) EVERY 3 MINUTES FOR 30 MINUTES… 15/12 Cal Bike...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 400m Med Ball Line Run! Then… – 10 Reps in unison PVC Pass – 10 Reps in unison PVC Behind Neck Press – 20 Reps Med Ball Squat...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02 pause at sternum) 7/7 Leg Swings (barbell in flaghold) 7/7 Alt....

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of...