5-5-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 30 Heavy Rope ~~~~~~~~~~~~~~~ 10-1 Squat Clean 135,95 Alt KB Swing 53,35 PU Hold ~~~~~~~~~~~~~~~ 30 Heavy Rope

5-3-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 400m Run 50 Air Squats -Odd 30 BS 95,65(135,95) -Even ~~~~~~~~~~~~~~~~~~~~~ 400m Row *20 Min Cut Off Metcon (No Measure) 3 Rounds 10 Hollow Rocks 10 V-Ups...

5-2-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata DUs Squat Holds Air Squats Burpees Tabata DUs Good Mornings Lunges Handstands Metcon Metcon (Time) 600m Run ~~~~~~~~~~~~~~ 40-30-20-10 KB Swings 53,35 Wall Ball 20,14 DUs ~~~~~~~~~~... read more

5-1-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Pass Throughs PVC OHS Handstands Metcon Metcon (Time) For Time 3 Rounds 12 Box Jumps 24,20...

4-30-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 10-1 Deadlift 1.5, 1.5 Bench Press 1, .5 Power Clean .75, .75

4-27-18

CrossFit ThunderDome – CrossFit Weightlifting Push Press (3×5 then 3×3 then 1RM) Metcon Metcon (Time) 12 Rounds IGYG 6 KB C&J 53,35(70,44) 8 HSPU 10 Goblet Squats (KB)

4-26-18

CrossFit ThunderDome – CrossFit Skill Work Rope Climbing Metcon (AMRAP – Rounds and Reps) 15 Min 1+ 800m Run (Once) Rope Climb BBJ 24,20(BMU) Sqt Snatch 95,65(135,95) ~~~~~~No Rest~~~~~~~ Max Effort 800m Run 800m Run (Time)...

4-25-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Burpess Frankenstien Walks Air Squats Tabata Mountain Climbers Good Mornings Air Squats Handstand Holds Metcon Metcon (Time) 3 RFT 400m Run 15 Burpees 25 Air...

4-24-18

CrossFit ThunderDome – CrossFit Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis,...

4-23-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Hold Air Squats Good Mornings Tabata Jumping Jacks Floor Sweeps Push Ups Hand Stands Metcon Metcon (Weight) Sally Rec- 135,95 Metcon (AMRAP – Rounds...