1-28-19

CrossFit ThunderDome – CrossFit 1 Corinthians 12:14-26 Weightlifting Back Squat (6 Min EMOM from the ground ) 6 weighted Squats 6 Air Squats Metcon Metcon (AMRAP – Reps) 3 Rounds each Scored Separately 5 Min AMRAP...

1-26-19

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 30 DUs 5 Pull Ups 10 HSPU 10 Back Squat 135,95

1-25-19

CrossFit ThunderDome – CrossFit Hebrews 3:13 Weightlifting Banded Deadlifts (6 Sets of 5 / Every 90 Seconds ) Green band Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 800m Run AMRAP 20 SB V-Ups...

1-24-19

CrossFit ThunderDome – CrossFit Colossians 4:2-6 Weightlifting Strict Press (6 Sets / 1 Set every 90 Seconds ) 1 – 8 @50% 2 – 8 @50% 3 – 6 @60% 4 – 4 @70% 5 –...

1-23-19

CrossFit ThunderDome – CrossFit Matthew 15:1-11 & 16-20 Metcon Metcon (Time) For Time w/partner 1600m Row 20 BBJO 24,20 25 MBSUOB 20,16 32 Alt KBP Roll Ups 26,18 25 MBSUOB 20 BBJO 4500m AB One working,...

1-22-19

CrossFit ThunderDome – CrossFit Philippians 3:17-21 Weightlifting Back Squat (6 Sets, 1 Set every 90 Seconds, Score you 1×2@90%) 1 – 10 @ 50% 2 – 10 @ 50% 3 – 8 @ 60% 4 –...

1-21-19

CrossFit ThunderDome – CrossFit Psalm 19:1-6 Metcon Metcon (Time) 10 Rounds 10 Wall Ball 20,14 8,5 Plate Push Ups 2 Cleans 225,155

1-19-19

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min Part AMRAP 10 Min AMRAP 1+ Row & Burpees ~~~~~~~~~~~~~~~ 10 Min AMRAP 20 Wall Ball 20,14 20 KB Swings 53,35 ~~~~~~~~~~~~~~~ 10...

1-18-19

CrossFit ThunderDome – CrossFit Psalm 119:71-75 Metcon Metcon (Time) 3 Rounds 10 Hang P-Snatch 95,65(135,95) 10 OHS 10 Pull Ups(+2MU) ~~~~~~~~~~~~~ 400m Row 20 Min Cut Off AB / Core Work 3 Rounds 10 Hollow Rocks...

1-17-19

CrossFit ThunderDome – CrossFit Matthew 6:8 & 25-34 Weightlifting Metcon (Weight) 8 Min EMOM 1 Deadlift 1 TNG Clean 1 Split Jerk Pause in the Split Jerk before standing in the finish position Suggested – 95,65...