5-16-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Choose either WOD Jerry’s Lil Brother For Time 600m Run 1200m AB 400m Run 800m AB 200m Run 400m AB Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile...

5-15-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) Deadlift Sally Rec.-155,105 (No reverse grip) Metcon (AMRAP – Rounds and Reps) 12 Min 1+ Deadlifts 225,125(315,175) HSPU (Deficit) Box Jumps 24,20(30,24) 200m Run after even rounds startin... read more

5-14-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Metcon (AMRAP – Reps) 14 Min AMRAP 800m Run 20 Wall Ball...

5-11-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min IGYG 5 HSPU 10 DB HC&J 35,25(40,30) 10 DB Lunges L 10 DB Lunges R Max AB for Cals Metcon (Calories) Max Effort...

5-10-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 10-1 OHS 95,65(135,95) BBJ 24,20

5-9-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats V-Ups Tabata Mountain Climbers Frankenstien Walks Cherry Pickers Handstands Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP (2 MU)...

5-8-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats V-Ups Tabata Jump Rope Good Mornings Frankenstein Walks Handstands Metcon Metcon (Time) 4 Rounds 10 SB V-Ups 10 SB Push Ups...

5-7-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 5 Min EMOM 20 Wall Ball RX is all reps every round . Weight is your score. Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Burpees 15...

5-5-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 30 Heavy Rope ~~~~~~~~~~~~~~~ 10-1 Squat Clean 135,95 Alt KB Swing 53,35 PU Hold ~~~~~~~~~~~~~~~ 30 Heavy Rope

5-3-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 400m Run 50 Air Squats -Odd 30 BS 95,65(135,95) -Even ~~~~~~~~~~~~~~~~~~~~~ 400m Row *20 Min Cut Off Metcon (No Measure) 3 Rounds 10 Hollow Rocks 10 V-Ups...