Tuesday

CrossFit ThunderDome – CrossFit Romans 10:5-15 Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Good Mornings Pass Throughs OH PVC Squats Handstands Workout Metcon (Time) 400m row ~~~~~~~~~~~~~~~ 10-1...

Monday

CrossFit ThunderDome – CrossFit James 3:13-18 Warm-up Warm-up (No Measure) 2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank...

Friday

CrossFit ThunderDome – CrossFit James 3:13-18 Warm-up Warm-up (No Measure) 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Workout Metcon (Time) Partner WOD HELEN MEETS GRACE 3 Rounds 400m Run (Both Partners Run)...

Thursday

CrossFit ThunderDome – CrossFit Philippians 3:2-8 Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into… AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10...

Wednesday

CrossFit ThunderDome – CrossFit Ephesians 4:26-32 Warm-up JJ HS (No Measure) Tabata Jumping Jacks Burpees Air Squats Handstands Tabata Mountain Climbers Push Ups Air Squats Handstands Workout Metcon (Time) For Time 800m Run 20 HSPU 20...

Tuesday

CrossFit ThunderDome – CrossFit Galatians 5:13-26 Warm-up CFTD HS (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Sit Ups Push Ups Hand Stands Strength Shoulder Press (Build to a 2RM...

Monday

CrossFit ThunderDome – CrossFit Hebrews 11:1-6, 13-16 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Wall Balls 20,14 10,15 Plate Push-ups 20 KB Swings 53,35 200m Run...

Monday

CrossFit ThunderDome – CrossFit Isiah 55:11 Warm-up Warm-up (No Measure) 3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats → Front Squats...

Thursday

CrossFit ThunderDome – CrossFit Exedous 13:17-18 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Rounds and Reps) 15m AMRAP5 DB Renegade Rows 35,20 (50,35) 15 DB Push Press 200m Run

Tuesday

CrossFit ThunderDome – CrossFit Psalm 32:1 Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 20 Mountain Climbers 10 PVC Pass Throughs Workout Metcon (Time) Metcon (Time) 4 RFT 12 Box Jump Overs 24,20 12 Alt...