Independence WOD

CrossFit ThunderDome – CrossFit Metcon Independence Day WOD (Time) For Time 3057 lbs HCTOH ~~~ 29-18-9 KB Swings 53,35 Box Jumps 24,20 ~~~ 7-4 Strict Pull Ups Push Ups ~~~ 1776m on AB

7-3-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9 SBWB 35,30(50 35) Alt KB Swings 53,35(70,44) Goblet Squats ~~~~~~~~~~~~~~~~~~~~~~ Cal on AB 22,18(30,25)

7-2-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) 8 Min EMOM Odd 20 Wall Ball 20,14 Even 3 Marine Corp Burpees Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 1 Rnd DT +200m Run...

6-30-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 150 DU’s / 300 Singles 150 Wall Ball 150 Sit Ups 45 OHSP Squats (15) Metcon (Time) 3 Rounds 5 Wall Walks 10 Demon Swings 40,25 30 Goblet...

6-29-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Good Mornings Tabata Jumping Jacks Frankenstein Walks Floor Sweeps Handstands Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP Partner... read more

6-28-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) Wear comfortable shoes.

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)