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12-22-23
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) In No Particular Order 300m Row 700m AB 300m Ski 10 25′ Shuttle Runs Metcon Active Recovery Metcon (4 Rounds for reps) 4:00 AMRAP for...
12-21-23
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) Set up AFTER the Warm Up Coach lead Metcon 12 Days of Christmas (Time) 12 Days of Christmas 1 Wall Walk(Complex) 2 Plate Push Ups...
12-20-23
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 500m Row 2 Sets 10 Toe Touch Jumping Jacks 4/4 Worlds Greatest Stretch 5 Push Up to Pike :30 Cobra Pose ~~into~~ 3 Sets 5...
12-19-17
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up / DLHCSP (No Measure) 2 Sets 2 Shuttle Runs 60′ Butt Kicks 2/2 Sampson Stretch 4/4 Shin Box Extensions 10 Push Up to Pike ~~into~~ 6 Sets...
12-16-17
CrossFit ThunderDome – Location – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 7 Thrusters 95,65 7 HSPU 7 Pull Ups Partner 1 starts w/5 SB Shuttle Runs Partner 2 starts w/rounds Switch...
12-15-23
CrossFit ThunderDome – Location – CrossFit Warm-up Metcon Warm Up (No Measure) 2 Sets 4 Shuttle Runs 10 Toes Touch Jumping Jacks 2/2 Shinbox Stretches 10 Bootstrapper Squats ~~~into~~~ 3 Sets / increase weight each set...
12-14-23
CrossFit ThunderDome – Location – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) 4 Rounds for Time 200m Run 20 Alt DB Hang Cleans 40,25(50,35) 20 (10/10) DB Shoulder...
12-13-23
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 2 Sets 2 Shuttle Runs 60′ Butt Kicks 2/2 Shin Box Extensions 10 Pike Push Ups ~~into~~ 6 Sets / *increase weight each set 2...
12-12-17
CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 500m Row 2 Sets 2 Shuttle Runs 4/4 Shin Box Extensions 10 Push Up to Pike 5 Inch Worms ~~into~~ 3 Sets w/WOD Dumbbell(2 Hands)...