Tuesday

CrossFit ThunderDome – CrossFit James 4:1 Warm-up Warm-up (No Measure) Coaches Choice. Then Coaches should go over the DL movement and allow class to load bar to 50% of 1RM and do a few sets. Bar...

Monday

CrossFit ThunderDome – CrossFit 2 Kings 6:17 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 10 Scap Pull-Ups 5 Jump Squats 5 BB Front Squat (21X1) Strength Thruster (Build to a Heavy 3-Rep ) ON...

Friday

CrossFit ThunderDome – CrossFit John 10:28 Warm-up CFTD (No Measure) 3 ROUNDS 20 Jumping Jacks 10 Air Squats 10 Push Ups 10 Sit Ups 10 DB Push Press 2 Sampson Stretch Workout Metcon (Time) PARTNER WOD...

Thursday

CrossFit ThunderDome – CrossFit Colossians 1:27 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Time) 4 Rounds for time 10 Hang Cleans 95,65 (135,95) 10 Front Squats 10 Push Press ~~~~~~~~~~~~~~~~~~ 800m Run OR 60/48Cal AB...

Wednesday

CrossFit ThunderDome – CrossFit Ephesians 3:17-18 Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 MB Thruster 10 MB Sit-Ups 10 Wall Ball 10 Burpee Broad Jumps Metcon Metcon (Time) Chipper 30 KB Swings 53,35 (70,44)...

Tuesday

CrossFit ThunderDome – CrossFit Open my eyes that I may see wonderful things in your law. Psalm 119:18 Warm-up Warm-up (No Measure) 1 ROUND 7 Scap Pull-Ups 7 Scap Push-Ups 6 Bootstrappers 20 Mountain Climbers Into…...

Monday

CrossFit ThunderDome – CrossFit Ecclesiastes 1:8 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Time) 5 Rounds for time 400m Run 15 OHS 95/65 15 Bar Facing Burpees Cool Down Warm-up (No Measure) FOR QUALITY 1:00...

Friday

CrossFit ThunderDome – CrossFit John 8:44 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings Workout Metcon (Time) 3 Rounds For Time...

09-24-20

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats 4 Min EMOM Row Jump Rope Sit Ups Hand Stands Weightlifting Snatch (8min 5-5-4-4-3-3-2-2) Metcon Metcon (Time) 20-16-12-8-4 Thruste... read more

Tuesday

CrossFit ThunderDome – CrossFit 2 Timothy 4:1-5 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) 4 RFT 12...