2-18-19

CrossFit ThunderDome – CrossFit Warm-up Metcon (No Measure) —400M Row— 2 Rounds 30 Singles w/R Leg 30 Singles w/L Leg 40 Alternating 20 Air Squats 20 Push Ups Metcon Metcon (Weight) Deadlift Sally Rec. 155,105 **NO...

2-16-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 10am WOD Partner IGYG 6 Rounds 30′ OHL 90,70 10 KB Hang C&J 53,35 30′ OHL Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Plate Ground to...

2-15-19

CrossFit ThunderDome – CrossFit Psalm 127:1-2 Metcon Metcon (Time) 2-12 Evens) Thrusters 95,65(115,85) Slam Ball 35,30(50,35) 2 Thrusters and 2 Slam Balls 4 Thrusters and 4 Slam Balls 6&6 and continue to 12

2-14-19

CrossFit ThunderDome – CrossFit Exodus 18:14-24 Warm-up Warm-up (No Measure) Baseline Work Jog D&B High Knees D&B 3 Inch Worms 10 Air Squats Butt Kick D&B 3 and 10 again Side Shuffle D&B 10 Push Ups...

2-13-19

CrossFit ThunderDome – CrossFit John 20:13-16 Weightlifting Front Squat (From the rack) 2×8 @ 60% 2×6 @ 70% 2×4 @ 80% 2×2 @ 90% Metcon Metcon (Time) 400m Run ~~~~~~~~~~~~~ 4 Rounds 20 Plate GTOH 45,35...

2-12-19

CrossFit ThunderDome – CrossFit 1 Corinthians 1:31 Weightlifting Snatch 8 Min EMOM (75 Seconds) 1 – 4 Hang Snatch+4 OHS 2 – 4 Hang Snatch+4 OHS 3 – 4 Hang Snatch+4 OHS 4 – 4 Hang...

2-11-19

CrossFit ThunderDome – CrossFit Weightlifting Metcon (Weight) 6 Min EMOM 6 Back Squats 6 Air Squats Sugg-135,95 Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 30 DUs 15 HSPU 10 Deadlift 225,155 Metcon (Weight)...

2-9-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner WOD 30 Wall Ball 20,14 30 KB Swings 53,35 30 Hang Cleans 90,70 30′ OHL (each) 3 Burpees every time you switch partners unless it’s switching movements.

2-8-19

CrossFit ThunderDome – CrossFit 1 Peter 4:7-11 Weightlifting Bench Press (3×8@40%,3×6@60%,2×4@80%) Both sets of 4 are AT THE SAME WEIGHT Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Hang PSnatch 95,65(115,... read more

2-7-19

CrossFit ThunderDome – CrossFit Colossians 3:13 Metcon Metcon (Time) 30-20-10 Russian KBS 53,35(70,44) SB Sit Ups 35,30(50,35) Shuttle Run SB Sit Ups are full sit Ups with the SB sitting and staying contact with the chest...