Archives

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Chin-Up Grip Scap Pull-Ups 8/8 DB Swings 6 Medball Front Squats 6 Medball Push Press Skill Metcon (No Measure) 4 SETS ON A 12:00 RUNNING...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Progressive Pacing on the Bike… 1:00 EZ Pace 1:00 Moderate Pace :30 Moderate-High Pace :30 Hard Pace Into… 2-3 ROUNDS 4 Big Arm Circles Back 4 Big...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike/Row Increasing pace every :30 Into … 3 ROUNDS 10 PVC Pass Thru + Toe Touch* 10 Bootstrappers 10/10 Moose Antlers *PVC Pass Thru + Toe Touch...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 10 Scap Push Ups 10 DB Deadlifts 10 Good Mornings Workout Metcon (Time) 50 Deadlifts...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up CFT PassThrough (No Measure) 2 Rounds 25 Single L, R, & Alternating 20 Jumping Jacks 10 Push Ups 10 Sit Ups 10 Broad Jumps (Board to Board) 10 Pass Throughs w/PVC...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Time) 600 AB/Row*** ~~~~~~~~~~~~ 40-30-20-10 KB Swings 53 ,35 Wall Ball 20,14 DU’s ~~~~~~~~~~~~~ 600m AB/Row ***If you do AB as your buy-in, you...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP “Simon Says” RULE: When Simon Says, perform 5 reps of the movement EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Sit-Ups OR AMRAP x 5 MINUTES 5 Inch...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) COACHES CHOICE Workout Metcon (Time) IGYG 10 rounds (5 each) PARTNER 1 AB FOR CALS PARTNER 2 15 HANG CLEANS 95,65 10 BOX JUMPS 24,20 10 PULL UPS...

Monday

CrossFit ThunderDome – CrossFit Warm-up CF TD Short (No Measure) 2 Rounds 20 Mountain Climbers 15 Push Ups 15 Sit Ups 20 Jumping Jacks Weightlifting Heavy 3 rep Front Squat (3×1) Work your way up to...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :45 Row 10 Slam Ball Deadlift 5 Push-Up to Pike 5/5 Single Arm Slam Ball Press Following the warm-up, review the movements for the WOD and...