Thursday

CrossFit ThunderDome – CrossFit Jeremiah17:7-8 Warm-up CFTD HS (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Sit Ups Push Ups Hand Stands Workout Metcon (Time) 400m Run ~~~~~~~~~~~~~ 21-15-9 Deadlift... read more

Wednesday

CrossFit ThunderDome – CrossFit Isiah 55:6 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Hang P-Snatch 85,55 (100,80) 25′ OH Lunges 10 Plate Push Ups 5 Hang...

Tuesday

CrossFit ThunderDome – CrossFit 2 Corinthians 11:30 Warm-up Warm-up (No Measure) 3 ROUNDS 9 Up-Downs 7 DB Goblet Cyclist Squats* 5/5 DB Push Press *Close stance Squat with heels on plate. Following the warm-up go into...

Monday

CrossFit ThunderDome – CrossFit Luke 23:34 Warm-up Warm-up (No Measure) 200m Run Into… 3 ROUNDS 10 Step-Ups 10 Elbow Punches 5 Strict Press Following the warm-up go into a quick review of the Push Press then...

Friday

CrossFit ThunderDome – CrossFit Proverbs 15:18 Warm-up CFT PassThrough (No Measure) 2 Rounds 25 Single L, R, & Alternating 20 Jumping Jacks 10 Push Ups 10 Sit Ups 10 Broad Jumps (Board to Board) 10 Pass...

Wednesday

CrossFit ThunderDome – CrossFit Colossians 3:15 Warm-up Warm-up (No Measure) 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS...

Tuesday

CrossFit ThunderDome – CrossFit Isaiah 41:10 Warm-up Warm-up (No Measure) 2 ROUNDS 16 Jumping Jacks 8 PVC Pass Throughs 8 Up Downs 8 PVC OHS Into… 2 ROUNDS 6 Snatch DL 6 BB Snatch Grip Push...

Monday

CrossFit ThunderDome – CrossFit 1 Kings 3:9 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches Into… 2 ROUNDS 10 Alt V-Ups 5 BB Muscle Clean 5 BB Front Squats...

Thursday

CrossFit ThunderDome – CrossFit Phlippians 4:1-7 Warm-up CFTD-1 (No Measure) 2 Rounds 200m Run 10 Push Ups 10 Sit Ups 10 Air Squats 10 Jumping Jacks 10 Good Mornings High Knees/Butt Kicks Workout Metcon (Time) 21-18-15-12-9-6-3...

Wednesday

CrossFit ThunderDome – CrossFit Psalm 90:14 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Alt. Samson Lunges 12 Alt. Groiners :20 Overhead Plate Hold Into… 3 ROUNDS 10 Plate OH Strict Press 12 Plate Sumo Deadlifts 100m...