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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Wednesday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
1:00 Cardio (Mod Effort)
8 Squat Jumps
8/8 DB Sumo Deadlift
8/8 DB Upright Row
8/8 DB Arnold Press
Metcon (Time)
WOD 1 – For Time
2000m Row (MM) or 1700m (FF) or 1850m (MF)
~~~4 Rounds Each
22 Alt KB Swings 53,35
22 Sit Ups
Switch on Rower after each round
12 Min Cut Off!
Workout
Metcon (AMRAP – Reps)
WOD 2 – 10 MIN EMOM
MIN 1 – 20 Alt. DB Snatch 40,25(50,35)
MIN 2 – :45 Max Step-Ups 24,20
(Score is Lowest Reps)
Scoring Box Step Ups only
No DB on Step Ups
Metcon (AMRAP – Reps)
WOD 3 – 5 Min AMRAP
*Reps of Complex…
*1 Rep is…
1 DB Power Clean L
1 DB Power Clean R
1 DB Box Step-Over 24,20
Hold DB Suitcase Style, Either Arm.
DB Weight is same as WOD 2
(Score is Reps)