Community WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 60 OH Slosh Pipe Squats 150 Sit Ups 150 DU’s –300 Singles– 1500m Row Metcon (Time) 2 Rounds 37 Hang Snatch 95,65 37 Goblet Squats 53,35 37 Seated...

11-27-15

Announcements Romans 9: 1-5 CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3 for Points 45 Min as many points as possible Gymnastic Movements 20 Sit Ups – 2 Points 1 Rope Climb...

11-25-15

Announcements Acts 20: 22-24 CrossFit ThunderDome – CrossFit Warm-up CFTD – 1 (No Measure) 200m Run / 250m Row 3 Rounds 5 Burpees 10 Push Ups 10 Sit Ups 15 Air Squats 10 PVC Pass Through...

11-24-15

Announcements Psalms 40: 1-5 CrossFit ThunderDome – CrossFit Warm-up (No Measure) Group. Warm Up Metcon Metcon (Weight) 8 Min EMOM 5 Deadlifts 1 Power Clean 165,105 Metcon (Time) ~~50 DUs-125 Singles~~ 15-12-9-6-3 Front Squats 95,65(135,95) SDHP...

11-23-15

Announcements Romans 12: 1-5 CrossFit ThunderDome – CrossFit Warm-up (No Measure) Group Warm Up Metcon Metcon (Weight) 8 Min EMOM 6 Bench Press 6 Box Dips Rec. 185,85 Metcon (Distance) 8 Min EMOM Row 30 Seconds...

11-21-15

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 1500m Row 200 Sit Ups or 120 GHD 200 DU’s Metcon (Time) 3 RFT 5 Burpees 5 Wall Walks 30 Bench Press 155,95 30 Snatch 115,75 30 Box...

11-20-15

Announcements Matthew 1: 23 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 Skill...

11-19-15

Announcements 1 Peter 4: 1-8 CrossFit ThunderDome – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Weightlifting Strict Press (3×5 +5) 3 Sets...

11-18-15

CrossFit ThunderDome – CrossFit Warm-up (No Measure) Group Warm Up Metcon Metcon (Time) Chipper 200m Run 15 SCT 95,65(135,95) 15 Ring Dips 15 Plate Push UPS (Decline) 400m Run 12 SCT 12 Ring Dips 12 Plate...

11-17-15

Announcements Hebrews Chapter 13: 1-3 CrossFit ThunderDome – CrossFit Warm-up (No Measure) Group Warm Up Metcon Metcon (Weight) 8 Min EMOM 6 Deadlifts Rec. 225, Metcon (Time) 4 RFT 15 Wall Ball 20,16(30,20) 15 KB Swing...