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Wednesday
CrossFit ThunderDome – CrossFit Warm-up Tabata HS (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstand Tabata Jump Rope Sit Ups Push Ups Handstand Workout Metcon (Time) 4 RFT 25 DU’s ***75 Singles 10 Push...
Thursday
CrossFit ThunderDome – CrossFit Workout Metcon (No Measure) WEAR COMFORTABLE SHOES!!!
Friday
CrossFit ThunderDome – CrossFit Warm-up CF TD Short (No Measure) 2 Rounds 20 Mountain Climbers 15 Push Ups 15 Sit Ups 20 Jumping Jacks Workout Metcon (Time) 10 Rds w/ Partner 7 Partner Deadlifts 405,295 7...
Monday
CrossFit ThunderDome – CrossFit Lamentations 3:37-42 Warm-up Warm-up (No Measure) 2-3 ROUNDS 1:00 Row 10 BB Good Morning 20 Shoulder Taps 5 Push-Up to Pike Strength Deadlift (1×4 / 1×4 / 1×4+) DEADLIFT 1×4 @ 70-75%...
Tuesday
CrossFit ThunderDome – CrossFit Useful Temptation James 1:2-5, 12-21 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Time) FOR TIME 800m Run Immediately into… 4 ROUNDS 15 KB Swings 53,35 (70,53) 50 Double Unders (Score is...
Thursday
CrossFit ThunderDome – CrossFit Hebrews 12:1-2 Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 MB Thrusters 10 MB Sit-ups 10 Wall Ball 10 Burpee Broad Jumps Workout Metcon (Time) Chipper 30 KB Swings 53,35 (70,44)...
Friday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 4 Inchworms w/ Push-Up 6 Burpees 10 Shoulder Taps 1:00 Plank Workout Metcon (Time) “FAT AMY” 50 Air Squats 10 Burpees 40 Sit-Ups 10...
Monday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00 Row Into… AMRAP x 6 MINUTES 3 Push up to Pike* 6/6 DB Deadlift 6 DB Front Squat 6/6 DB OH Press *Pause :02 at the top...
Tuesday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Lunges :15 Up-Downs :15 Glute Bridge Hold Strength Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @ 80% (Moderate) of 2RM 1×2...