4-12-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds (5) 10 SBWB 35,30(50,35) 12 SB Dynamic PU 14 Alt KB Swings 53,35(70,44) ~~~~~~~~~~~~~~~~~~~ 400m Row Metcon (No Measure) 3 Round Tabata Hollow Rocks V-Ups Tuck Ups...

4-11-17

CrossFit ThunderDome – CrossFit Weightlifting Strict Press (5×5 @ the same weight. Off the rack.) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min 1+ BBJ 24,20 Back Squat 135,85 30 DUs after even rounds starting...

4-10-17

CrossFit ThunderDome – CrossFit Warm-up Tabata HS (No Measure) 500m Row Tabata Mountain Climbers Push Ups Sit Ups Hand Stands Tabata Jumping Jacks Broad Jumps Push Ups Hand Stands Metcon Metcon (Time) 30 Sit Ups ~~~~~~~~~~~~~~~~~~~...

4-8-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 600-400-200 40-30-20-10 Wall Ball V-Ups Start with the set of 40, run after each set and finish with the set of 10

4-7-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Skill Day / Make up Day Or 20 Burpees ~~~~~~~~~~~~~~~~~~~~ 4 Rounds 10 Hang KBS 53,35(70,44) 10 Push Press 95,65(135,95) 10 Front Squats

4-6-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 300m Row 12 Wall Ball 20,16 12 MB V-Ups 5 Burpees 20 Sec Handstand Hold/Walk Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

4-5-17

CrossFit ThunderDome – CrossFit EVERYONE CHECKS THE RX BUTTON TODAY! Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Good Mornings Frankenstein Walks Sampson Stretch Metcon 1-Mile Run (Time) Max Effort 1-Mile Run 1000m...

4-4-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 Rounds 20 Jumping Jacks 15 Air Squats 15 Mountain Climbers 10 Push Ups 5 Burpees Metcon The CrossFit Football Total (Total Weight)

4-3-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Push Ups Sit Ups Air Squats Tabata Mountain Climbers Broad Jumps (across the gray) Burpees Sit Ups Metcon TD Challenge 1 (AMRAP – Rounds and...

3-31-17

CrossFit ThunderDome – CrossFit Weightlifting Push Jerk (2×4,2×3, then max) Metcon Metcon (Time) 4 RFT 8 SBWB 35,30(50,35) 10 SB Push Ups 10 SB V-Ups ~~~~~~~~~~~~~~~~~~ 400m Row