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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Monday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets
20 Jumping Jacks
10 PVC Good Mornings
10 PVC Pass Throughs
10 Y Scapula Lifts
10 T Scapula Lifts
~~Into~~
3 Sets
8 Bird Dogs
8 Pike Push Ups
8 Barbell Upright Rows
8 Barbell Strict Press + :20 OH Hold after final rep
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS*
2 Power Cleans
+
1 Jerk
*Build up to a Moderate-Heavy weight.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2:00 ON / 1:00 OFF
12/10 Cals AB / Row*
Max Clean and Jerks 145,100 (175,125)with time remaining…
Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.
Alt each round between AB and Rower
(Score is Total Time)
Calisthenics
Metcon (No Measure)
3 Rounds
8/8 Archer Push Ups
10 Body Rows
10 Dips
Rest approximately 1:00 between each movements.
Reps should be for quality, not for time.