Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches Metcon Metcon (Time) For Time...

Thursday

CrossFit ThunderDome – CrossFit Isiah 12:4 Warm-up Warm-up (No Measure) PARTNER WARM-UP (Have athlete get into groups of 2) 400m Run aka Turkey Trot -THEN- 4 ROUNDS EACH PARTNER 1 10 Air Squats 5 Inchworms 10...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting from EZ) Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Down Dog 10 Wall Ball Front Squats 10 Wall Ball...

Wednesday

CrossFit ThunderDome – CrossFit Matthew 6:25-34 Warm-up Warm-up (No Measure) 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Workout Metcon (AMRAP – Reps) 24 Min AMRAP Minutes 1&3 Max T2B Minutes...

Tuesday

CrossFit ThunderDome – CrossFit Romans 10:5-15 Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Good Mornings Pass Throughs OH PVC Squats Handstands Workout Metcon (Time) 400m row ~~~~~~~~~~~~~~~ 10-1...

Monday

CrossFit ThunderDome – CrossFit James 3:13-18 Warm-up Warm-up (No Measure) 2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank...

Friday

CrossFit ThunderDome – CrossFit James 3:13-18 Warm-up Warm-up (No Measure) 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Workout Metcon (Time) Partner WOD HELEN MEETS GRACE 3 Rounds 400m Run (Both Partners Run)...

Thursday

CrossFit ThunderDome – CrossFit Philippians 3:2-8 Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into… AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10...

Wednesday

CrossFit ThunderDome – CrossFit Ephesians 4:26-32 Warm-up JJ HS (No Measure) Tabata Jumping Jacks Burpees Air Squats Handstands Tabata Mountain Climbers Push Ups Air Squats Handstands Workout Metcon (Time) For Time 800m Run 20 HSPU 20...

Tuesday

CrossFit ThunderDome – CrossFit Galatians 5:13-26 Warm-up CFTD HS (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Sit Ups Push Ups Hand Stands Strength Shoulder Press (Build to a 2RM...