3-29-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 2 RFT 15 Frt Squats 95,65(135,95) 10 DB GTOH 45,25(55,35) Row or AB 15 Back Squats 10 Plate GTOH Row or AB AB 12,8 Cals Row 250m Warm-up Warm-up...

3-28-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 10 Min EMOM Odd- 20 Wall Ball 20.14 Even-4 Marine Corp Burpees Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Deadlifts 185,115(275,175) 8 Hang KBS 53,35(70,44)...

3-27-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Distance) 6 Rounds 45 Sec Max Row Meters 45 Sec Rest Score is total distance gained over the 6 rounds Metcon (Time) Partner WOD 3 For Time 10 Hang Snatch...

3-26-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats Rec 155,105 Metcon (Time) 4 RFT 12 Box Dips (Ring) 9 PPU (Decline to plate) 6 C&J 155,105(175,125) 3 Plate...

3-23-18

CrossFit ThunderDome – CrossFit Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar...

3-22-18

CrossFit ThunderDome – CrossFit Weightlifting Front Squat (4×6@80%, 2×4@90%, 2×2@95%) Metcon Metcon (AMRAP – Reps) 24 Min EMOM Odd Mins 8 Hang Snatch 95,65 Mins 2-4-6 Max T2B Mins 8-10-12 Max Slam Balls 35,30 Mins 14... read more

3-21-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Inchworms Handstands Tabata Jump Rope Air Squats Push Ups Handstands Weightlifting Push Press (3×6@80% — 3×2@95%) Metcon Metcon (AMRAP ... read more

3-20-18

CrossFit ThunderDome – CrossFit Weightlifting Squat Clean (2×5@70%, 2×3@80%, 3×1 @95%) Metcon Metcon (Time) 1-10 Ladder Thrusters 95,65 1 Rope Climb after each set Scaled rope Climbs is 5 Chin Ups

3-19-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) 5 Min EMOM-Kinda 10 Alt KB Swings 53,35 Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups