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Author Archives: ctwodify
Wednesday
CrossFit ThunderDome – CrossFit Colossians 3:15 Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS...
Friday
CrossFit ThunderDome – CrossFit Proverbs 15:18 Warm-up CFT PassThrough (No Measure) 2 Rounds 25 Single L, R, & Alternating 20 Jumping Jacks 10 Push Ups 10 Sit Ups 10 Broad Jumps (Board to Board) 10 Pass...
Monday
CrossFit ThunderDome – CrossFit Luke 23:34 Warm-up Warm-up (No Measure) 200m Run Into… 3 ROUNDS 10 Step-Ups 10 Elbow Punches 5 Strict Press Following the warm-up go into a quick review of the Push Press then...
Tuesday
CrossFit ThunderDome – CrossFit 2 Corinthians 11:30 Warm-up Warm-up (No Measure) 3 ROUNDS 9 Up-Downs 7 DB Goblet Cyclist Squats* 5/5 DB Push Press *Close stance Squat with heels on plate. Following the warm-up go into...
Wednesday
CrossFit ThunderDome – CrossFit Isiah 55:6 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Hang P-Snatch 85,55 (100,80) 25′ OH Lunges 10 Plate Push Ups 5 Hang...
Friday
CrossFit ThunderDome – CrossFit Joshua 1:5 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Empty Barbell Good Mornings 20 Glute Bridge-Ups Into… 3 ROUNDS 10 OHS (PVC or Empty BB) 10 Kipping Swings 10 V-Ups Workout Metcon...
Monday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 30 Mountain Climbers 10 Sumo Good Mornings Workout Metcon (Time) 3 Rounds for Time: 400m Run 10 C&J 135,95 (155,105) 50 DU’s Scaled...
Tuesday
CrossFit ThunderDome – CrossFit Micah 7:7 Warm-up CFTD HS (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Sit Ups Push Ups Hand Stands Weightlifting 3 Rep Max OHS Work up...
Wednesday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Workout Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24″/20″ box Post total...