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...

12-18-17

CrossFit ThunderDome – Location – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Good Mornings Pass Throughs OH PVC Squats Handstands Metcon Metcon (Time) 27-21-15-9-6 Wall Ball 20,14(30,... read more

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)...