8-14-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats 4 Min EMOM Row Jump Rope Sit Ups Hand Stands Weightlifting Snatch (5-5-4-4-3-3-2-2) Every 1:15. Work up to a...

8-13-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 25-20-15-10-5 Deadlifts 135,95(155,105) Wall Ball 20,14(30,20) ~~~~~~~~~~~~~~~~~~~~~ 400m Row *2 Burpees every minute until you finish your set of 5. 15 Min Cut Off Metcon (No Measure) Tabata KB..... read more

Metcon

CrossFit ThunderDome – CrossFit Metcon IGYG 10 rounds (5 each) PARTNER 1 AB FOR CALS PARTNER 2 15 HANG CLEANS 95, 65 10 BOX JUMPS 24,20 10 PULL UPS 20 DU’S Metcon CALS ON AB

8-10-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Chipper 30 OHS 95,65(115,75) 12 BOBs 30 Front Squats +10(+20) 12 BOBs 30 Back Squats +10(+20) 12 BOBs ~~~~~~~~~~~~~~~~~~~~~ 400m Row 18 Min Cut Off

8-9-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) Wear comfortable shoes! Rx+ is barefooted

8-8-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) Sally Back Squats Rec-135,95 RX is ALL of the reps. Score is your weight Metcon (Time) For Time 4 Rounds 15 Hang Snatch 95,65(115,85) 15 Pull Ups 300m Row...

8-7-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Mountain Climbers Air Squats Good Mornings Handstands Metcon Metcon (Time) 7 Rounds 2 V-Ups 2 Tuck Ups ~~~~~~~~~~~~~~~~~~~...

8-6-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata Good Mornings PVC Pass Through OHS Handstands Weightlifting Overhead Squat (1×2) 8 Sets/1 every 1:15 4 Hang Snatch 8...

8-4-18

CrossFit ThunderDome – CrossFit Metcon (AMRAP – Rounds and Reps) ??

8-3-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min IGYG 5 KB HC&J 53,35 6 OHKB Lunges 10 Pull Ups or 2 MU 10 SB V-Ups 35,30 1 Partner working 1 Partner...