7-7-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 10 Burpees 60 Box Jumps 24,20 60 DB OHL45,30 10 Demon Swings 45,30 60 TNG SCT 135,95 60 Pull Ups 10 Demon Swings 1500m Row

7-6-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) Deadlift Sally Rec 155,105 No Reverse Grip Metcon (Time) 10-1 Box Dips (Ring Dips) Chin Ups (SLSCU) Plate PU (Decline 24,20)

7-5-18

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (Time) 40-30-20-10 Wall Ball 20,14(30,20) DUs *Scaled is X3 ~~~~~~~~~~~~~~~~~ 30 Front Squats 115,75(155,105)

Independence WOD

CrossFit ThunderDome – CrossFit Metcon Independence Day WOD (Time) For Time 3057 lbs HCTOH ~~~ 29-18-9 KB Swings 53,35 Box Jumps 24,20 ~~~ 7-4 Strict Pull Ups Push Ups ~~~ 1776m on AB

7-3-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9 SBWB 35,30(50 35) Alt KB Swings 53,35(70,44) Goblet Squats ~~~~~~~~~~~~~~~~~~~~~~ Cal on AB 22,18(30,25)

7-2-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) 8 Min EMOM Odd 20 Wall Ball 20,14 Even 3 Marine Corp Burpees Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 1 Rnd DT +200m Run...

6-30-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 150 DU’s / 300 Singles 150 Wall Ball 150 Sit Ups 45 OHSP Squats (15) Metcon (Time) 3 Rounds 5 Wall Walks 10 Demon Swings 40,25 30 Goblet...

6-29-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Good Mornings Tabata Jumping Jacks Frankenstein Walks Floor Sweeps Handstands Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP Partner... read more

6-28-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) Wear comfortable shoes.

6-27-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds (45/15) Air Bike PU Plank Walks Inch Worms Candle Sticks Metcon Metcon (AMRAP – Rounds and Reps) Scored as 1 AMRAP 7 Min AMRAP 10 Power...