1-18-19

CrossFit ThunderDome – CrossFit Psalm 119:71-75 Metcon Metcon (Time) 3 Rounds 10 Hang P-Snatch 95,65(135,95) 10 OHS 10 Pull Ups(+2MU) ~~~~~~~~~~~~~ 400m Row 20 Min Cut Off AB / Core Work 3 Rounds 10 Hollow Rocks...

1-17-19

CrossFit ThunderDome – CrossFit Matthew 6:8 & 25-34 Weightlifting Metcon (Weight) 8 Min EMOM 1 Deadlift 1 TNG Clean 1 Split Jerk Pause in the Split Jerk before standing in the finish position Suggested – 95,65...

1-16-19

CrossFit ThunderDome – CrossFit 1 Cor. 16:13 & 1 Peter 5:8 Weightlifting Bench Press (1 Set every 2 minutes for 6 Sets) 1 – 10 @ 60% 2 – 8 @ 70% 3 – 6 @...

1-15-19

CrossFit ThunderDome – CrossFit 2 Kings 6:8-17 Weightlifting Front Squat (1 round every 90 Secs for 6 rounds) 1&2 – 6 @ 70% 3&4 – 4 @ 80% 5&6 – 2 @ 90% DO NOT GO...

Saturday WOD

CrossFit ThunderDome – CrossFit Teams of 2 3 rounds 3 minutes max cal row 2 minutes max squat cleans @ 155/110 1 minute max HSPU Rest 3 minutes and repeat until a total of 3 rounds...

1-11-19

CrossFit ThunderDome – CrossFit Luke 6:27-36 Weightlifting Back Squat (Complete 1 set every 1:45 for 6 sets) 2 sets of 5 @ 75% 2 sets of 3 @ 80% 2 sets of 1 @ 95% Metcon...

1-10-19

CrossFit ThunderDome – CrossFit Romans 12:1-8 Metcon Metcon (AMRAP – Rounds and Reps) 23 min AMRAP 10 Box Jumps 30/24″ 10 Chest to Bar Pullups 10 SB V-Ups 50,35 10 SDHP 95/65lb 10 Cal Assault Bike...

1-9-19

CrossFit ThunderDome – CrossFit Psalm 139:17-24 Weightlifting Strict Press (Every 75 Seconds for 5 Rounds) 1 – 5@75% 2 – 4@80% 3 – 3@85% 4 – 2@90% 5 – 1@90% Metcon Metcon (Time) 3 Rounds 10...

1-8-19

CrossFit ThunderDome – CrossFit 1 Peter 4:7-11 Metcon Metcon (No Measure) 6 Min EMOM 20m Bear Crawl 15,10 Push Ups 20m Is Turf to turf and back. Metcon (AMRAP – Rounds and Reps) 15 min AMRAP...

1-7-19

CrossFit ThunderDome – CrossFit 1 Samuel 16:1-7 Metcon Metcon (No Measure) 8 Min EMOM 20 SB over the Shoulder 10 SB V-Ups Weight is the same as the next WOD. Metcon (Time) For Time 3 Rounds...