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Tuesday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Jumps Lunges Sit Ups Tabata Jump Rope Good Mornings Air Squats Push Ups Weightlifting Clean and Jerk (5-4-3-2-2-1-1) Workout Metcon (AMRAP...
Wednesday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 1:00 Row (ez) 10 Groiners 10 bootstrappers 10 Elbow Punches ~~~Into~~~ 2 Rounds :45 Row (mod) 10 Med Ball Front Squats 10 Med...
Friday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – :40 Lung + Lunge + Squat Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH...
Saturday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Clean Deadlifts 5 Hang Muscle Cleans 5 Scap Push Ups 5 Air Squats *At 2:30, upgrade to the following AMRAP:...
11-20-21
CrossFit ThunderDome – CrossFit View Public Whiteboard Metcon (Time) With a Partner 6 Rounds ? IGYG 8 Hang Snatch 90,70 25′ OH Lunges 8 OHS 25′ OH Lunges ~~~~~~~ 6 Rounds / IGYG 10 HSPU 30...
Sunday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK) 5 I.Y.T.’s* 10 Tuck-Ups or V-Ups (Feet may not touch the floor) 20 Mountain Climbers** *Use...
11-21-16
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Sit Ups Tabata Mountain Climbers Burpees Push Ups Handstands Metcon Metcon (AMRAP – Rounds and Reps) 17 Min...
11-22-16
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 6 Shuttle Runs 8 Bootstrappers 8 Push Up to Pike 8 Up Downs Metcon Metcon (Time) 21-15-9-6-3 Deadlifts 155,105(225,145) Wall Ball 20,16(30,20) Plate...