12-14-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) 3-6-9-12-15-18-21 Wall Ball 20,16(30,20) Box Jumps 24,20 ** 25 DUs after odd rounds Scaled DU is 20 Heavy...

12-13-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 17 Min 1+ SC&J 155,105(205,125) Alt KBS 53,35(70,44) C2B (MU) 200m Run after even rounds starting on round 4.

12-12-17

CrossFit ThunderDome – CrossFit Skill Work Rope Climbing Metcon Metcon (Time) 600-400-200 10 Hang Cleans 115,75(155,105) 10 STOH 1 Rope Climb 1 round of the movements following each run. The WOD starts with a 600m Run...

12-11-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Metcon (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats...

12-9-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 15 Rounds (5 each) 10 Alt KB Swings 53,35(70,44) 8 Hang Snatch 95,65(115,85) 8 OHS 5 BBJ (3 BMU) 200m Run Metcon (No Measure) Row 2400m 150 V-Ups

12-8-17

CrossFit ThunderDome – CrossFit Warm-up Tabata-Roxanne (No Measure) Tabata Good Mornings Squat Holds Air Squats Handstands Roxanne Metcon Metcon (Time) 4 Rounds 20 Hng Sntch 20 OHL 75,55(AB-95,75) 10 HSPU (Deficit) ~~~~~~~~~~~~~~~~~~~ Cal on AB 22,1... read more

12-7-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Metcon (Weight) 8 Min EMOM 4 Deadlifts Increase weight as rounds...

12-6-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 10 Min EMOM Switch Even & Odd 12 Pull Ups 5 Snatch Increase as rounds go Metcon (Time) 10-1 Squat Cleans 95,65(135,95) Plate Push Ups T2B

12-5-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata OH PVC Jumping Lunges PVC Pass Through PVC OHS Handstand Walks Metcon Metcon (Time) For Time 4 Rounds 12...

12-4-17

CrossFit ThunderDome – CrossFit Metcon (Time) 15 GTOH 115,75 (155,105) 20 SBWB 35,30 (50,35) 30 Front Squat 40 KB Swings 53,35 (70,44) 15 GTOH *** 3 burpees At the end of EVERY MINUTE until ALL reps...