5-21-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 17 Min AMRAP 20 Burpee 30 SB V-Ups 35,30(50,35) 30 KBS 53,35(80,53) 20 HSPU (30)*5 WW 30 Deadlifts 135,95(175,125) 30 T2B ~~~~~~~~~~~~~~~~ Max C&J @ DL weight...

WOD

CrossFit ThunderDome – CrossFit Metcon 400m Run 20 OH Wall Ball Squats 30 Superman to Hollow From Rig 20 single arm DB curl AB 15, 20 20 Push Ups Trucker Squats 40 situps 600m Run

5-18-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope – DUs Squat Holds Air Squats Handstands Tabata Mountain Climbers Pass Throughs PVC OHS Handstands Metcon Metcon (Time) 4 Rounds 200m Run 5 Sqt Snatch...

5-17-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 30 Sit Ups ~~~~~~~~~~~~~~~ 10-1 Alt KB Swing 53,35(70,44) Goblet Squats – Same Box Jumps 24,20(30,24) ~~~~~~~~~~~~~~~ 30 Sit Ups 3 Burpees every 3 minutes No Burpees during your...

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)...