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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Tuesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:45 Row @ Mod Pace
10 Step-Ups
10 Lunges with PVC
Passthrough
10 Tuck-Ups
~~~into~~~
3 Rounds
5 Up Downs
5 Push Up to Pike
5 OHS w/empty bar
Strength
Overhead Squat (1×3*)
2×3
1×3
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
18,15 Cal Bike
12 Box Jumps 24,20
8 OHS or Frt-Squats 105,75(135,95)
(Score is Time)