10-25-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 P Cleans 155,105(175,125) 7 Front Squats – Same 10 T2B 20 Lat Bar Hops

10-24-18

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (5-4-3-3-3) Metcon Metcon (Time) 10-1 Deadlifts 155,105(185,125) HSPU 8 Wall Ball 20,14(30,20) 10-1 on DL & HSPU 8 Wall Ball each round

10-23-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 6 Min EMOM 8 Curl Grip Rows 8 Wide Grip Rows Rec-115-65 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Push Press 95,65(135,95) 10 Box Jumps...

10-22-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 15 Plate GTOH 25′ OHPL 45,25(55,35) 10 Plate Burpees ~~~~~~~~~~~~~~~~~ Cals on AB 16,13(25,20) Metcon (AMRAP – Rounds and Reps) With a Partner 8 Min AMRAP

10-19-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches preference Weightlifting Banded Deadlifts (60-80% of 1MR with Green or Blue band.) Use green band preferably, but Note band color in comments. Metcon Metcon (AMRAP – Roun... read more

10-18-2018

CrossFit ThunderDome – CrossFit Metcon () Metcon (Time) For Time 600m Run ~~~~~~~~~~ 10-1 Plate PU (Decline) Pull Ups (C2B) Box Dips(Ring Dips) ~~~~~~~~~~ 1000m AB

10-16-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 13 Min AMRAP 40 KB Swings 53,35(80,53) 30 Hang Cleans 95,65(135,95) 20 BBJ 24,20 20 K2E (T2B) 20 Goblet Squats 300m Row ~~~~~~~~~~~~~~~~~~ Max Effort Thrusters Thrusters...

10-15-18

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (Time) For Time 15 Sqt Cleans 115,85(155,105) 20 Alt Box SU 40,30(53,35) 600m AB / 300m Row 10 Sqt Cleans 135,95(185,125) 20 Alt Box SU 600m AB / 300m...

10-12-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 20 SBWB 35,30(50,35) 20 Wall Ball 20,14(30,20) 1 Mile Run 20 Wall Ball 20 SBWB 20 Min Cut Off

10-11-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstand Holds Tabata Mountain Climbers PVC Pass Through PVC OHS Handstands Weightlifting Snatch Push Press (8×3 +2 OHS as an EMOM...