Monday

CrossFit ThunderDome – CrossFit Deuteronomy 8:2 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Frog Jumps 10 Glute Bridges 2 ROUNDS 7 Jumping Squats 7 Up-Downs 7 BB Good Mornings Workout Metcon (Time) Partner WOD...

Thursday

CrossFit ThunderDome – CrossFit 2 Timothy 4:1 Warm-up Warm-up (No Measure) coaches choice Workout Metcon (Time) 5 Rounds for Time 200m Run 5 Push Press 155,105 10 Burpee Box Jumps 30,24 Optional Finisher Metcon (No Measure)...

Wednesday

CrossFit ThunderDome – CrossFit Psalm 66:18 Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worm + Push-Up 10 PVC Pass-thrus Workout Metcon (Time) 3 ROUNDS FOR TIME 15 Hand Release Push-Ups 25 Power Snatches 65,45 (75,55)...

Tuesday

CrossFit ThunderDome – CrossFit 1 Timothy 1:12-17 Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 10 Scap Pull-Ups 5 Single DB Front Squat Following the warm-up, go into your teaching of the movements for the...

Friday

CrossFit ThunderDome – CrossFit Titus 1:4 Warm-up Warm-up (No Measure) 3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps Workout Metcon (Time) Halloween Chipper 400m Run 25 Dead Raisers 95,65 (115,85...

Thursday

CrossFit ThunderDome – CrossFit Romans 12:3-8 Warm-up CFTD InchWorm (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats 10 Jumping Jacks 5 Inch Worms Workout Metcon (3 Rounds for reps)...

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...

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...

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...

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...