11-16-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata Jumping Jacks Push Ups Burpees Handstands Weightlifting Bent Over Row (6 min EMOM 5 Curl Grip x 5 Wide...

11-15-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 5 Burpees 10 Air Squats 15 Jumping Jacks Warm-up (No Measure) Modified Bergner Warm Up Accessory Work Coach the Clean High Hang to PC...

11-14-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 SBWB 35,30(50,35) 10 SBPU 10 SB V-Ups 1 SB Drop & Retrieve Metcon (No Measure) Tabata SB Ab Press SB V-Ups...

11-13-18

CrossFit ThunderDome – CrossFit Metcon Metcon (3 Rounds for reps) 14 Min AMRAP Cals on Rower Alt DB GTOH 45,35(50,40) Box Jumps 24,20 Plate Burpees One Min Rest *FGB Style

11-12-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 30 Cal Air Bike ~~~~~~~ 2 Rounds 20 Jumping Jacks 20 Air Squats 10 Burpees Weightlifting Strict Press (8×5 on the clock with 2 Second hold at the...

11-10-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 10 HKB Cleans 44,26 10 KB Thrusters 20′ OHKB Lunges 20′ HS Walk ~~~~~~~~~~~~~~~~~ 100 DUs

11-9-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks PVC Good Mornings PVC Pass Through PVC OHS Metcon Metcon (Time) For Time 21-15-9 Hang Snatch...

11-8-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds w/ Partner 15 Cal Row 10 SB Push Ups (Decline) 30′ OHL 65,45(AB-90,70) 15,12 Cals Air Bike 30′ OHL Next partner starts once Air Bike is complete...

11-7-18

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (10-8-6-4-2-2) Metcon Metcon (Time) 10-1 Deadlifts 185,115(275,195) Box Jumps 24,20 DUs (x3) 1 Rope Climb following all odd number Rounds. 9-7-5 etc WOD ends with a rope climb. *Scaled...

11-6-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Air Squats V-Ups Handstands Tabata Mountain Climbers Inchworms Push Ups Handstands Metcon Metcon (AMRAP – Rounds) With a partner 20 Min EMOM 5 Thrusters 95,65(11... read more