Archives

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...

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...

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…...

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)...

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...

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...

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...

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...

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...

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...