Archives

Thursday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 5:00 Cardio Machine 2 Sets Bar Hangs Banded Pull Downs Low Plank / High Plank Cranky Shoulders ~~into~~ 2 Sets 6 Hang DB Snatch :30...

Friday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 3:00 AB/Row 2 Sets Down & Back High Knees Butt Kicks Frankenstein Walks ~~~into~~~ 2 Sets 4 Shuttle Runs 10 Air Squats 10 Jumping Lunges...

Saturday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 10 Up-Downs :30 Bar Hang 10 Tuck-ups :30 Plank ~~Into 1 ROUND 5 DB Up-Downs 10 Strict Knee Raises :30 High Jump Singles 10...

Sunday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm-up (No Measure) 3:00 Cardio Choice (Run, Bike, Row, or Ski)* MIN 1 – EZ MIN 2 – Moderate MIN 3 – Moderate+ Immediately Into… 3 SETS FOR QUALITY...

Monday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 5:00 Cardio Machine 3 Sets 15 Toes Touch Jumping Jacks 8 Push Up to Pike 8 Air Squats 8 Scap Pull Ups (Rnd 3 =...

Tuesday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 2 Sets 20 Toe Touch Jumping Jacks 8 Push Up to Pike 8 Up Downs ~~into~~ 2 Sets 8 Alt KB Swings 8 2 Handed...

Wednesday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 2 Sets 20 Toe Touch Jumping Jacks 8 Push Up to Pike 8 Up Downs ~~into~~ 2 Sets w/empty Barbell 8 Deadlifts 8 Hang Cleans...

Thursday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 2 Sets 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHS ~~Into~~ 2 Sets 8 Push-Up to Pike 8 Air Squats 8 Broad...

Friday

CrossFit ThunderDome – Location – CrossFit Warm-up CF TD Run (No Measure) 200m Run 2 Rounds 10 Push ups 10 Sit Ups 10 Air Squats 10 Jumping Lunges High Knees / Butt Kicks Metcon Metcon (Time)...

Saturday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm-up (No Measure) Group Metcon Metcon (Time) There might be rope climbs!