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

3-17-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 30 V-Ups 800m Run ~~~~~~~~~~~~~~~ 2 Rounds 40 KB Swings 53,35 40 Front Squats 95,65 40 Push Press 95,65 40 Box Jumps ~~~~~~~~~~~~~~~ 100 Tuck Ups

3-16-18

CrossFit ThunderDome – CrossFit Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205...

3-15-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9 BOBs Hang Clean 115,75(155,105) Handstand Push Ups Metcon (No Measure) Get in your extra work

3-14-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Frankenstein Walks Floor Sweeps Tabata Jump Rope Air Squats Good Mornings Burpees Metcon Metcon (Time) 40-30-20-10 DUs *Scaled is 2x Singles Wall Ball...

3-13-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 4 Hang Squat Clean to OH Rec- 135,85 Metcon (Time) For Time 800m Run ~~~~~~~~~~~~~~~~~~ 4 Rounds 10 Snatch 115,75 3 Max Effort PU (MU) ~~~~~~~~~~~~~~~~~~...

3-12-18

CrossFit ThunderDome – CrossFit Weightlifting Bench Press (6x6x6) Metcon Metcon (AMRAP – Reps) 4 Rounds 3 Min AMRAP 1 Min Max Cal AB 1 Min Max SBWB 50,35 1 Min Max SB V-Ups ~~~~~2 Min Rest~~~~~

3-10-18

CrossFit ThunderDome – CrossFit Metcon Dirty 30 (Time) Dirty 30 For Time 30 Box Jumps 24/20 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 30 Back Extensions 30 Wall...

3-9-18

CrossFit ThunderDome – CrossFit Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb...

3-8-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 2 Min Max WB 20,14 1 Min Rest Max Effort Mile No Rest 2 Min Max WB Two scores, one WOD. The 2 minutes in your second...