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...

1-5-19

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3 21 Min AMRAP 800m Run ~~~~~~~~~~~ 1) 200m Run 2) 10 Bent Over Row 95,65 15,10 Plate Push Ups 3) Max Wall Ball 20,14...

1-4-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 60 DUs 50 Wall Ball 20,14 40 KB Swings 53,35 30 T2B 20 Shuttle Runs 10 KB Thrusters 53s,35s 5 Burpees at the beginning of every even...

1-3-19

CrossFit ThunderDome – CrossFit Weightlifting Clean and Jerk (1 rep every min for 8 minutes @90%) Metcon Metcon (AMRAP – Rounds) 12 Min EMOM Odd – 15 KB Swings 53,35 Even-10 Pull Ups Score is total...

1-2-19

CrossFit ThunderDome – CrossFit Warm-up Weightlifting Snatch (At least 15 Warm up reps then 8×1) 8 Sets of 1 @ 90% 1RM. ALL 8 Rounds at the same weight unless you fail. If you fail drop...

1-1-19

CrossFit ThunderDome – CrossFit Metcon Dirty 30 (Time) Dirty 30 For Time 30 Box Jumps 24/20 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 30 Back Extensions 30 Wall...