Monday

CrossFit ThunderDome – CrossFit Matthew 5:1-12 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Med Ball Deadlifts 5 Burpee Broad Jumps 10 Med Ball Front Squats 5 Inchworms 10 Med Ball Hang Cleans (Squat or Power) :30...

Tuesday

CrossFit ThunderDome – CrossFit Matthew 26:26-29 Warm-up Warm-up (No Measure) QUICK MOVEMENT FLOW (3:00) 3 SETS 15 Jumping Jacks 10 Squats w/ Twist & Reach (alternating twist each time) 5 Groiner L + Groiner R +...

Monday

CrossFit ThunderDome – CrossFit Proverbs 6:14 Warm-up Warm-up (No Measure) GENERAL WARM-UP 2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate) Into… 25’ Alt Spiderman Stretches 25’ Alt Walking Knees to Chest (grab knee and pull...

3-27-20

CrossFit ThunderDome – Covid-19 Warm-up Warm-up (No Measure) 4 Rounds 5 Yrds Frankenstien Walks 5 Yrds Floor Sweeps 10 Boot Strapper Squats 10 Pike Push Ups 90 Yrd Run Metcon Metcon (AMRAP – Rounds and Reps)...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) QUICK BODYWEIGHT WARM-UP AMRAP x 4 MINUTES 4 Alternating Lunges w/ PVC Pass-Thru 4 Burpees 4 Hollow Rocks 4 Broad Jumps (or Tuck Jumps) -Then into a barbell...

Friday

CrossFit ThunderDome – CrossFit 1 Peter 1:3-9 Warm-up Warm-up (No Measure) 2 ROUNDS 5 Bootstrappers 10 Alt Groiners 10 Cossack Squats 10 Scap Pull-Ups 2 ROUNDS 5 Kip Swings 5 MedBall Front Squats 5 MedBall Strict...

Thursday

CrossFit ThunderDome – CrossFit Joshua 1:1-9 Warm-up Warm-up (No Measure) High knees Butt kicks Karaoke facing back wall Karaoke back facing back wall 15 air squats 20 Jumping Jacks Workout Metcon (Time) FOR TIME 100m Run...

Wednesday

CrossFit ThunderDome – CrossFit Isiah 65:17-25 Warm-up Warm-up (No Measure) 1 ROUND (5-6 min) 1:00 Row (Start EZ, increase pace every :15) 10 Bootstraps 5/5 Single DB Sumo DL :20 Jump Rope (High Single Unders) 2...

Tuesday

CrossFit ThunderDome – CrossFit Psalm 139:7-16 Warm-up Warm-up (No Measure) Coaches Choice Workout Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12...

Monday

CrossFit ThunderDome – CrossFit Proverbs 3:5-7 Warm-up Warm-up (No Measure) BODYWEIGHT FLOW… 2 SETS 10 Alt. Groiners w/ Reach to Ceiling 10 Standing Trunk Twists (each side to side = 1 rep) 10 Alt. Leg Swings...