2-1-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 800m Run ~~~~~~~~~~~ 4 Rounds 10 Box Jumps 24,20 10 TNG Snatch 95,65(135,95) 10 Slam Balls 35,30(50,35) ~~~~~~~~~~~ 800m Run

1-31-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 2 Rounds 400m Run 15 Deadlifts 185,135 15 Back Squats 135,85 300m Row 15 Back Squats 15 Deadlifts

1-30-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Burpees Air Squats Push Ups Tabata Mountain Climbers Burpees Air Squats Handstands Skill Work Kipping / Butterfly PUs Metcon Helen (Time) 3 Rounds for time...

1-27-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 600-400-200 21-15-9 Wall Ball 20,16(30,20) Deadlifts 95,65(110,80) OHL – Same Bar RX+ is with an axle bar 600m Run then 21, 400m Run then 15 200m Run the 9

1-26-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 6 Bear Complex 95,65(135,95) 12 Pull Ups 200m SB Run 35,30(50,35) ~~~~~~~~~~~~~~~~~~~~ 400m Row Metcon (No Measure) Tabata Twist V-Ups Plank Jacks Hollow Rocks

1-25-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Burpees Tabata Mountain Climbers Push Ups Broad Jumps Handstands Skill Work Rope Climbing Metcon Metcon (AMRAP – Rounds and Reps) 15...

1-24-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 5 BOBs 10 Hang Snatch 95,65(135,95) 10 SDHP w/bar 25 DUs (50) Scaled-75 Singles Metcon (No Measure) Tabata V-Ups Tuck Ups Hollow Rocks Plank Jacks

1-23-17

CrossFit ThunderDome – CrossFit Warm-up Tabata Basic (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Good Mornings Tabata Jumping Jacks Lateral Lunges Push Ups Handstands Metcon Metcon (Weight) 8 min EMOM- Kinda 2 TNG Squat...

1-20-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Chipper 50 DUs 20 Deadlifts 95,65(115,85) 20 C&J 20 Thrusters 20 KB Snatch 53,35(70,44) 20 Goblet Squats 20 T2B 500m Row

1-19-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row Tabata DUs Good Mornings Squat Holds Air Squats Tabata DUs Broad Jumps Burpees Air Squats Skill Work DUs Metcon Metcon (Time) 10-1 Wall Ball 20,16(30,20) KB...