12-11-18

CrossFit ThunderDome – CrossFit Warm-up Metcon (No Measure) —400M Row— 2 Rounds 30 Singles w/R Leg 30 Singles w/L Leg 40 Alternating 20 Air Squats 20 Push Ups Metcon Metcon (Weight) Deadlift Sally Rec. 155,105 **NO...

12-10-18

CrossFit ThunderDome – CrossFit Metcon (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats Rec. 155,105 Metcon Metcon (Time) 4 Rounds 12 Slam Balls 35,30(50,35) 12 SB V-Ups (GHD) 20 Wall Balls 20,14(30,20) ~~~~~~~~~~~~~~~~~ 400m...

12-7-18

CrossFit ThunderDome – CrossFit Weightlifting Strict Press (2×8, 2×6, 2×4) Increase weight with each set of 2. From the rack Metcon Metcon (Time) For Time 20 Burpees ~~~~~~~~~~~~~~~~~~~~~ 4 Rounds 15 Wall Ball 20,16(30,20) 15 SDHP...

12-6-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 30 PC&J 115,85(155,105) 7 T2B on the minute Power Clean and Jerk, no Squat required Metcon (AMRAP – Rounds and Reps) 10 Min 1+ HSPU 3 SC2OH...

12-5-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 10 Min EMOM Odd Mins 20 Wall Ball 20,14 Even Mins 3 Marine Burpees Metcon (Time) 30 V-Ups (GHD) ~~~~~~~~~~~~~ 10-1 Alt KB Swings 53,35(70,44) Goblet Squats Box...

12-4-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9 Thrusters 115,75 Pull Ups 200m Run before each set plus a 200m to finish the WOD. Metcon (No Measure) AB Tabata V-Ups Tuck Ups Alt K2E Hollow Rox

12-3-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 75 DUs *only once 12 Power Snatch 75,55 4 BBJ Overs 24,20 ~~~~2 Min Rest~~~~ 5 Min AMRAP 75 DUs *only once...

11-30-18

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

11-29-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) Sally Rec 115,85 Metcon (Time) Row 300m/AB 600m ~~~~~~~~~~~~~~~ 4 Rounds 10 OHS 95,65(115,85) 30 DUs (50) ~~~~~~~~~~~~~~~ Row 300m/AB 600m *Scaled DUs is 30 Heavy Rope

11-28-18

CrossFit ThunderDome – CrossFit Weightlifting Bent Over Row (6 Sets of 8 as an EMOM ) 4 Curl Grip and then 4 Over hand every minute for 6 minutes. Metcon Metcon (AMRAP – Reps) 22 Min...