Monday

CrossFit ThunderDome – CrossFit Hebrews 11:1-6, 13-16 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Wall Balls 20,14 10,15 Plate Push-ups 20 KB Swings 53,35 200m Run...

Monday

CrossFit ThunderDome – CrossFit Isiah 55:11 Warm-up Warm-up (No Measure) 3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats → Front Squats...

Thursday

CrossFit ThunderDome – CrossFit Exedous 13:17-18 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Rounds and Reps) 15m AMRAP5 DB Renegade Rows 35,20 (50,35) 15 DB Push Press 200m Run

Tuesday

CrossFit ThunderDome – CrossFit Psalm 32:1 Warm-up Warm-up (No Measure) 3 ROUNDS 20 Shoulder Taps 20 Mountain Climbers 10 PVC Pass Throughs Workout Metcon (Time) Metcon (Time) 4 RFT 12 Box Jump Overs 24,20 12 Alt...

Monday

CrossFit ThunderDome – CrossFit Deuteronomy 8:2 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 10 Frog Jumps 10 Glute Bridges 2 ROUNDS 7 Jumping Squats 7 Up-Downs 7 BB Good Mornings Workout Metcon (Time) Partner WOD...

Thursday

CrossFit ThunderDome – CrossFit 2 Timothy 4:1 Warm-up Warm-up (No Measure) coaches choice Workout Metcon (Time) 5 Rounds for Time 200m Run 5 Push Press 155,105 10 Burpee Box Jumps 30,24 Optional Finisher Metcon (No Measure)...

Wednesday

CrossFit ThunderDome – CrossFit Psalm 66:18 Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worm + Push-Up 10 PVC Pass-thrus Workout Metcon (Time) 3 ROUNDS FOR TIME 15 Hand Release Push-Ups 25 Power Snatches 65,45 (75,55)...

Tuesday

CrossFit ThunderDome – CrossFit 1 Timothy 1:12-17 Warm-up Warm-up (No Measure) 3 ROUNDS 30 Single Unders 10 Scap Pull-Ups 5 Single DB Front Squat Following the warm-up, go into your teaching of the movements for the...

Friday

CrossFit ThunderDome – CrossFit Titus 1:4 Warm-up Warm-up (No Measure) 3 ROUNDS 5 Push-Up to Pike 10 Clean Grip Deadlifts 20 Plank Shoulder Taps Workout Metcon (Time) Halloween Chipper 400m Run 25 Dead Raisers 95,65 (115,85...

Thursday

CrossFit ThunderDome – CrossFit Romans 12:3-8 Warm-up CFTD InchWorm (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats 10 Jumping Jacks 5 Inch Worms Workout Metcon (3 Rounds for reps)...