12-9-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Frankenstein Walks Mountain Climbers 2 Rounds 1 Min of Each Row Sit Ups Air Squats Metcon Metcon (Weight) 8 Min EMOM 6 Bench...

12-8-16

CrossFit ThunderDome – CrossFit Warm-up (No Measure) Tabata Jumping Jacks Squat hold Burpees Air squats Push ups Hand stands Metcon (Time) Partner 10 rounds (5) each 250M row BSBT 50,35 SB OHL 15 BJ 24,20

12-7-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 6 SDHP 6 Push Press 6 Back Squat 15 DUs RX-95,65 Scaled 25 Singles Metcon (Time) 3 RFT 10 Hang Snatch 95,65(115,85) 15 Pull Ups (+1MU)...

12-6-16

CrossFit ThunderDome – CrossFit Warm-up Tabata HS (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstand Tabata Jump Rope Sit Ups Push Ups Handstand Skill Work Rope Climbing Metcon Metcon (Time) Chipper WOD 20 BOBs...

12-5-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Tabata Jump Rope Burpees Push Ups Handstands Metcon Metcon (Weight) 8 Min EMOM 6 Back Squat 6 Air Squats Rec...

12-4-16

CrossFit ThunderDome – CrossFit Metcon (Time) 10-1 Bench 50% 1RM 1 rope climb after each round Metcon (Time) 5 rounds 250M row 12 GHDs

12-3-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 30 Box Jumps 24,20 30 Hang Squat Cleans 95,65 30 Seated Press 30 KB Swing 53,35 30 Goblet Squats Metcon (No Measure) 200 Wall Ball 20,16 2400m...

12-2-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats High Knees Tabata Jumping Jacks Burpees Push Ups Handstands Metcon Metcon (Time) 25-20-15-10 SB Slams 35,30(50,35) SB V-Ups SB Push Ups...

12-1-16

CrossFit ThunderDome – CrossFit Warm-up Weightlifting Overhead Squat (4×5 off the rack if needed) Metcon Metcon (Time) For Time 800M run ~~~~~~~~~~ . 4 rounds 12 Hang Snatch 12 OHL ~~~~~~~~~~ 800M run [85,55(95,70-AB)]

11-30-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Burpees Air Squats Broad Jumps Tabata Jump Rope Mountain Climbers Good Mornings Push Ups Roxanne Metcon Metcon (Time) 600,400,200 . 3 Rounds 30,Wall Ball 20,16(30,20)...