Monday

CrossFit ThunderDome – CrossFit Psalms 109:21-27 Warm-up Warm-up (No Measure) 200m Run Into… 3 ROUNDS 10 Groiner + Twist 8 Med Ball G2OH 6 Med Ball Jumping Squats Into… 200m Run Workout Metcon (AMRAP – Rounds...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 10 Tempo Push-Ups (31X1) 10 Slow Single DB Sumo Stance Good Morning 10/10 Half Kneeling Shoulder Presses 10 Box Step Overs Post-Workout Strength Metcon...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5...

Friday

CrossFit ThunderDome – CrossFit 1John 3-16-18 Warm-up Warm-up (No Measure) 4 ROUNDS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Bootstrappers :15 Active Bar Hang Strength Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT 1×2 @...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 100m Jog 10 Elbow Punches Into … 3 SETS 20 Single Unders 100m Run 10 Strict Press Strength Shoulder Press (1×2 / 1×2...

Wednesday

CrossFit ThunderDome – CrossFit Isaiah 7:10-14 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Time) Metcon (Time) 4 RFT 12 Box Dips (Ring or Parallel Bars) 9 PPU (Decline to plate) 6 C&J 155,105(175,125) 3 Plate...

Tuesday

CrossFit ThunderDome – CrossFit Job 2:11-13 Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push-Up to Down Dog Into… 2 SETS 10 Elbow Punches 5 Front Squat 5 OH...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength Back Squat (1×2 / 1×2...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Jog 20 Jumping Jacks 20 Mountain Climbers 10 Squat Jumps 10 Box Step-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 8/8 Bulgarian Split...

Saturday

CrossFit ThunderDome – CrossFit Jeremiah 29:11 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES* 400m AB/Row 10 Inchworms w/ Push-Up 10 V-Ups 10 Up-Downs 10 Scap Pull-Ups Easy, For Quality Pace! Workout Metcon (Time) FOR TIME*...