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...

saturday wod

CrossFit ThunderDome – CrossFit 5 RFT 200M RUN 30 DU (60 SINGLES OR 30 DU ATTEMPTS) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ SQUAT CLEANS/POWER CLEAN AND FRONT SQUAT 5,4,3,2,1 (75%,80,85,90,95) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 10 MINUTE RE... read more

4-20-18

CrossFit ThunderDome – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Clean and Jerk (6 Min...

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)