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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Friday
CrossFit ThunderDome – CrossFit
John 10:28
Warm-up
CFTD (No Measure)
3 ROUNDS
20 Jumping Jacks
10 Air Squats
10 Push Ups
10 Sit Ups
10 DB Push Press
2 Sampson Stretch
Workout
Metcon (Time)
PARTNER WOD RX
15 Min Time Cap
100 DU’s
10 Alt Pistols (Same time)
80 Burpees Over the Bar
10 Pistols
60 T2B
10 Pistols
40 KB Snatch 53,35
10 Pistols
20 Partner DL 315, 245
10 Pistols
100 DU’s
Pistols are done by each partner and at the same time. (Not Sync)
**To click RX BOTH partners must be doing RX movements.
Metcon (Time)
PARTNER WOD SCALED
15 Min Time Cap
200 Singles
10 Air Squats
80 Burpees OTB
10 Air Squats
60 Butterfly Sit-Ups
10 Air Squats
40 DB Snatch 30,20
10 Air Squats
20 Partner DL 185
10 Air Squats
200 DU’s
Air Squats are performed by both partners at the same time. (Not Sync)