Thursday

CrossFit ThunderDome – CrossFit Leviticus 23:15-22 Warm-up Warm-up (No Measure) 2 SETS 25ft Frankenstein Walk 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps Into… 2 SETS 10 Slam Ball Deadlifts 10 Slam...

Wednesday

CrossFit ThunderDome – CrossFit 2 Timothy 2:22-26 Warm-up Warm-up (No Measure) Coaches Choice Strength Shoulder Press (2RM) ON A 15:00 RUNNING CLOCK… Build to 2RM Strict Press (Score is Weight) Workout Metcon (Time) 7 Rounds for...

Tuesday

CrossFit ThunderDome – CrossFit Psalms 8 Warm-up Warm-up (No Measure) 3:00 Bike 2 ROUNDS 15 Jumping Jacks 12 Lunges 6/6 SA Bent Over Row Into… 2 ROUNDS 12 Hollow Rocks 10 Goblet Lunges 6 Ring Rows...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (Easy) 10 Glute Bridges 5 Inch Worms Into… 1 ROUND 1:00 Row (Mod) 10 KB Deadlift 20 Mountain Climbers Into… 1 ROUND 1:00 Row...

12-11-20

CrossFit ThunderDome – CrossFit Proverbs 16:1-3, 9 Warm-up () Accessory Work Metcon (No Measure) Strict Pull Ups 6 Mins. 1 – 6 2 – 6 3 – 5 4 – 5 5 – 4 6 –...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 SETS LINE DRILL MOVEMENTS (25ft Each)* Toe Walk Leg Swings High Knees Butt Kickers *See Teaching for more options to include in Line Drill. Into … AMRAP...

12-10-20

CrossFit ThunderDome – CrossFit Philippians 2:6-11 Warm-up Tabata (No Measure) Tabata Jumping Jacks Good Mornings Push Ups Air Squats Tabata Mountain Climbers Hand Stands Air Squats V-Ups Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD...

12-9-20

CrossFit ThunderDome – CrossFit Psalm 1:1-3 Warm-up Metcon (No Measure) —400M Row— 2 Rounds 30 Singles w/R Leg 30 Singles w/L Leg 40 Alternating 20 Air Squats 20 Push Ups Metcon Metcon (Weight) Deadlift Sally Rec....

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1:00 Perfect Kang Squats Into… 2 ROUNDS 10 Barbell Good Mornings 10 Alt. Step-Back BB Lunges 10 Reverse Crunches (lying knee tucks) 10 Alt. Scorpion Stretch :30 Hollow...

Tuesday

CrossFit ThunderDome – CrossFit 1 Thessalonians 5:1-11, 16-18 Warm-up Warm-up (No Measure) 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6...