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...

8-11-17

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 6 Min AMRAP 8 Burpee Pull Up 50′ DB OH Lunges 40,20 Metcon (No Measure) 42-30-18 DB Snatch 40,20 Box Jumps 24,20 ~~~~~~~~~~~~~~~ 10 Alt 50′ Shuttle Runs

8-10-17

CrossFit ThunderDome – CrossFit Weightlifting Push Press (3×5 then to max) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 95,65 10 Box Jumps 24,20 200m Run

8-9-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds AB/Row Air Squats Inchworms Heavy Rope Metcon Metcon (Time) 4 Rounds 8 Hng Sntch 115,75(155,105) 25 DUs (40) ~~~~~~~~~~~~~~~~~~~ 20,18 Cal AB (28,25)

8-8-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 6-1 SBWB 35,30(50,35) SB Push Ups SB V-Ups Cal AB/Row 12,10(15,12) 6-1 SBWB 35,30(50,35) SB Push Ups SB V-Ups Cal AB/Row 12,10(15,12) Metcon (No Measure) Tabata V-Ups Hollow Rocks...

8-7-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Weightlifting Front Squat (Heavy 3-2-1-1-1) Metcon Metcon (Time) 7 Rounds 7 C&... read more