6-2-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner WOD 3 Rounds 400m SB Run 50,35 25 Box Jumps 24,20 25 Hang Cleans 115,75 25 Front Squats ~~~~~~~~~~~~~~~~~~~ 100 Partner Wall Ball 20,16 Partners will share one...

5-31-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ Deadlifts 155,105(205,145) BBJ 24,20 X2 DB Snatch 45,35(55,40) Cal on AB after even rounds starting on round 4. 10,8

5-30-18

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

5-29-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 45-35-25-15 Wall Ball 20,14 KB Swings 53,35 DUs – Scaled is x2 RX+30,16(70,44)

Memorial Day Murph

CrossFit ThunderDome – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael...

5-25-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 8 Hng Sntch 115,75(155,105) 25 DUs (40) ~~~~~~~~~~~~~~~~~~~ 20,18 Cal AB (28,25)

5-24-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP Teams of 3 SB Slams 50,35 Alt KB Swings 53,35 Thrusters 95,65 2 reps then increase by 2 reps each round. Skill...

5-23-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row Air Squats Inchworms Metcon Metcon (Weight) 8 Min EMOM 4 Hang Cleans 6 Push Press *no Jerk Sug-135,85 Metcon (AMRAP – Rounds and Reps) 14...

5-22-18

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (6-6-4-4-3×3) 12 Back Rack Good Mornings after each set. Sugg-65,45 Please use 15# bars for this movement. Metcon Metcon (Time) 20-14-8 Goblet Squats 53,35 BBJ 24,20 DUs 20 each...

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...