12-26-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Tabata Jump Rope Mountain Climbers Push Ups Handstands Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 15 Wall...

12-24-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 800m Run ~~~~~~~~~~~ 2 Rounds 30 Hang Snatch 115,75 40 Back Squat 40 Push Press 30 Box Jumps 24,20 40 Goblet Squats 53,35 15 Demon Swings 40,25 ~~~~~~~~~~~~~~~~~ 800m...

12-23-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row As a group 2 Rounds 20 Jumping Jacks 5 Burpees 10 Air Squats 10 Lunges 10 Push Ups 10 V-Ups Metcon Metcon (Time) 3 RFT 15...

12-22-16

CrossFit ThunderDome – CrossFit Metcon (Time) 600m Run ~~~~~~~~~~~~~~~~~~~~~ 3 Rounds 12 Box Jumps 24,20(30,24) 12 Plate Burpees 25 12 Slam Balls 35,30(50,35) ~~~~~~~~~~~~~~~~~~~~~ 600m Run

12 Days of Christmas

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Burpees Air Squats Frankenstein Walks Tabata Mountain Climbers Good Mornings Broad Jumps Handstands Metcon Metcon (Time) 12 Days of Christmas 1 Wall Walk(Complex) 2 Pl... read more

12-20-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 RFT 5 Deadlifts 225,125(315,175) 10 Slam Ball Wall Ball 35,30(50,35) 15 SDHP 53,35(70,53) 20 KB Swing 53,35(70,53) ~~~~~~~~~~~~~~~~~~~~~~~~~~ 400m Row (12-22-15) Metcon (No Measure) 3 Rounds 10 ... read more

12-19-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Roxanne Tabata Mountain Climbers Squat Holds Air Squats Push Ups Metcon Metcon (No Measure) 3 Rounds 10 Tuck Jumps 30 Sec Max Effort Row Athletes will perform the...

12-17-16

CrossFit ThunderDome – CrossFit Metcon (Time) 3 rounds 30 WB 20,16 30 DL 135, 85 30 Box Step Ups 16, 12 30 STOH 135, 85 30 Front Squats 135, 85 Metcon (No Measure) 300 DUs *...

12-16-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Good Mornings Tabata Jump Rope Burpees Push Ups Hand Stands Metcon Metcon (AMRAP – Rounds and Reps) 8 Min EMOM 5...

12-15-16

CrossFit ThunderDome – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest