4-19-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Chipper 600m Run 30 Alt KB Swings 53,35(70,44) 30 Goblet Squats 400m Row 30 Hang KB Snatch 30 KB SDHP Cal on AB 16,14(30,22) Metcon (Time) Chipper 400m Run...

4-18-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Mountain Climbers Supermans Good Mornings Handstands Metcon Metcon (Time) For Tine 20 Wall Ball 20,14 20 Cleans 115,75(135,95)..... read more

4-17-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) If you’re late for the class you WANT to be in, Consider yourself early for the class you WILL be in. Weightlifting Deadlift (2×8@60%,2×8@70%,2×8@80%) All ... read more

4-16-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Jump Rope Good Mornings Lunges Handstands Metcon Metcon (Time) 3 Rounds 400m Run Deadlifts 185,125(225,155) Wall Ball 20,14(30,16)..... read more

4-14-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 60 Cal Row 50 T2B 40 Wall Ball 20,14 30 Cleans 135,95 10 MUs (30 Pull Ups)

4-13-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 30-25-20-15-10 RKBS 53,35(80,53) Sit Ups 10m Shuttle Run 15 Min Cut Off Weekly Challenge (AMRAP – Reps) For Reps You Choose the Order 1 Min Max Cal Row 30...

4-12-18

CrossFit ThunderDome – CrossFit Metcon The CrossFit Football Total (Total Weight) Power Clean (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max)

4-11-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 4 Min AMRAP Power Snatch 135,95 ~~~~~~~~~~~~~~~~~~, 4 Min Max Row Max Distance (Meters) ~~~~~~~~~~~~~~~~~~ 4 Min AMRAP Wall Ball 20,16 1 WOD , 2 scores. Score...

4-10-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 4 Min AMRAP 15 Thrusters 95,65 15 Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If...

4-9-18

CrossFit ThunderDome – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest