6-27-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds (45/15) Air Bike PU Plank Walks Inch Worms Candle Sticks Metcon Metcon (AMRAP – Rounds and Reps) Scored as 1 AMRAP 7 Min AMRAP 10 Power...

6-26-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 20-16-12-8-4 Thrusters 95,65 BBJ 24,20 **(1/2) ~~~~~~~~~~~~~~ 400m Row RX+=115,85

6-25-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 600-400-200 21-15-9 Wall Ball 20,14(30,20) T2B ~~~~~~~~~~~~~~~~~ 40 Sit Ups w/MB WOD starts with a 600m Run and ends with the set of 9 and then the sit up...

Boomer

CrossFit ThunderDome – CrossFit Metcon (Time) 20 SYNCHRONIZED BURPEES ~~~~~~~~~~~~~~~~~~~~~~~~~ 10 ROUND IGYG (5 EACH) 10 DEADLIFTS 185,115 10 PLATE PU 1 ROPE CLIMB ~~~~~~~~~~~~~~~~~~~~~~~~~~ 1600M ROW (SPLIT)

6-22-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) Every 3 Mins for 30 Minutes 18 KB Swings 53,35 12,10 Cals AB/Row Alt 3-6-9-12-15-18-21-24-27-30 Goblet Squats 53,35 (Each round increase GS by 3 reps) 10 rounds...

6-21-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 16 Min IGYG 8 Hang Snatch 115,75 12 Wall Ball 20,14 Except when reps are complete, if the WB or bar is dropped both partners...

6-20-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Good Mornings Tabata Jump Rope Frankenstein Walks Floor Sweeps Handstands Metcon Metcon (Time) 1-10 OHS 95,65(135,95) SB V-Ups 35,30(50,35) Box Jump... read more

6-19-18

CrossFit ThunderDome – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

6-18-18

Announcements Wednesday, June 20th is the last day we will accept Thundermites (kids) into the ThuderDome Kid Fit class. Please have them at class as much as possible. The first few weeks is a lot of...

6-16-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 10 Rounds w/ Partner 7 Partner Deadlifts 405,295 7 Seated Press 95,65 7 Box Jumps 24,20 7 OHS 95,65 ~~~~~~~~~~~~~~~~~~~~~~ 100 DUs(300 Singles) Partner Deadlifts then Partner 1 goes...