8-24-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15 KB Swings 53,35 10 Deadlifts 185,125 5 SBWB 50,35 Metcon (Calories) 2 Min Max Calories on AB

8-23-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds AB / Row Inchworms Heavy Rope Metcon Metcon (Time) With a Partner 20-2 (Evens) Hang Cleans 95,65(135,95) Pull Ups (+1MU) Heavy Rope (x2 DUs) 1 Partner...

8-22-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) To3 For Time Cal AB 18,13(25,20) 120 Wall Ball 20,16 30 P Cleans 185,115(+40) 120 Wall Ball Cal AB 18,13(25,20) * Partner 1 starts on the bike, once he...

8-21-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Skill Work Teach Rope climbing. Metcon Metcon (AMRAP – Rounds and Reps)...

8-19-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD Cindy 5 Pull Ups 10 Push Ups 15 Air Squats 1 Working 1 200m Run

8-18-18

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Weightlifting Bench Press (8-8 then 4×4 (4×4 is all at the same...

8-17-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row or AB Air Squats Inchworms Metcon Metcon (Time) 3 Rounds 400m Run 20 Slam Balls 12 SBWB 35,30(50,35)

8-16-17

CrossFit ThunderDome – CrossFit Weightlifting Deadlift (4-4-4-3-3-2-2 ALL @80% 1RM) Metcon Metcon (Time) For Time Cal Row / AB 25,20 ~~~~~~~~~~~~~~~~~~~ 4 Rounds 10 OHS 95,65 (115,85) 40 DUs (50) ~~~~~~~~~~~~~~~~~~~ Cal Row / AB 25,20...

8-15-17

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 (Time) For Time 20 Wall Ball 20,16(30,20) Cal Row/AB 12,10...

8-14-17

CrossFit ThunderDome – CrossFit STOH (7X7 * go up in weight as form allows. ) 7 shoulder to over head Metcon (Time) Metcon 600M run ~~~~~~~~~~ 6 rounds 12 – DLs 115, 75 9 – HC...