11-16-15

Announcements Hebrews 12: 6-10 CrossFit ThunderDome – CrossFit Warm-up (No Measure) Group Warm Up Skill Work Double Under + TABATA Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 3 Snatch 95,65 (135,95) 6 Clean...

11-14-15

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 2100m Row 30 OHSP Squats 100 DUs – 300 singles Metcon (Time) 2 Rounds 3 Wall Walk Complex 20 Pull Ups 30 SBWB 50,35 30 Box Jumps 24,20...

11-13-15

CrossFit ThunderDome – CrossFit Warm-up (No Measure) Group Warm Up Skill Work Handstand & HS Walks Metcon Metcon (Time) 10-1 Wall Ball 20,16 (30,20) Goblet Squats 53,35(70,53) KB Swing – Same 200m Run to finish Rounds...

11-12-15

CrossFit ThunderDome – CrossFit Warm-up (No Measure) Group Warm Up There will be a 2 minute rest between TABATAs Weightlifting Front Squat (3×5) Metcon Metcon (Distance) Row TABATA Total distance gained Metcon (AMRAP – Reps) Air...

Veterans Day

CrossFit ThunderDome – CrossFit Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 10 Push Ups 10 Sit Ups 5 Burpese 15 Air Squats 10 Good Mornings Metcon Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of:...

11-10-15

CrossFit ThunderDome – CrossFit Warm-up CF TD Run (No Measure) 2 Rounds 200m Run 10 Push ups 10 Sit Ups 10 Air Squats 10 Jumping Lunges High Knees / Butt Kicks Burgener Warm-up (No Measure) BURGENER...

11-9-15

Announcements 2 Timothy 4: 1-8 CrossFit ThunderDome – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges...

11-6-15

Announcements Galatians 5: 7-12 CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Chipper 20 Slam Ball 50,35 (30) 15 Squat Cleans 115,75(135,95) 15 Push Press – Same 20 Slam Ball 25 Plate Push Ups (35) 25 Goblet...

11-5-15

Announcements John 3: 11-21 CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 12 Sit Ups 12 Goblet Squats 53,35 12 DUs (30 Singles) Metcon (AMRAP – Rounds and Reps) 10...

11-4-15

Announcements Matthew 7: 13-23 CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 5 Hang Clean 5 Push Press 5 Plate Push Ups Sugg.-115,75 Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Wall...