1-17-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Trucker Squats 25,15(35,25) 8 Slam Balls 35,30(50,35) 8 SB V-Ups

1-16-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 4 Rounds 16 HKB Snatch 53,35(70,44) 12 Plate Burpees 15 DUs (25)

1-15-18

CrossFit ThunderDome – CrossFit Mobility Pass Throughs Scorpion KickSo Cherry Pickers Seated Hamstring Stretches Butterfly stretches Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) 4 RFT 25 Front Squats 95,65.... read more

COMMUNITY WOD- PARTNER 14.4

CrossFit ThunderDome – CrossFit 28 MIN AMRAP W/PARTNER _________________ 120 CAL ROW 100 T2B (K2E SCALED) 80 WALL BALLS (20/14) 60 POWER CLEAN (135/95) 20 MUSCLE UPS (PULL UPS SCALED)

1-12-18

CrossFit ThunderDome – CrossFit Mobility Warm-up Metcon Metcon (Time) Chipper WOD – Partner 100 Cal AB or Rower 20 Wall Ball 20,16 (30,20) ~~~~~~~~~~~~~~~~~~ 60 Hang Cleans to OH 115,75 (135,95) 60 Back Squats ~~~~~~~~~~~~~~~~~~ 100...

1-11-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 18 Min 1+ Slam Balls SB Push Ups SB V-Ups 35,30(50,35) Snatch 115,75(155,105) 200m Run after even rounds starting with round 4

1-10-18

CrossFit ThunderDome – CrossFit Mobility Stretch shoulders Pass throughs Scorpion Cherry Pickers Hamstring Butterfly stretch Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Mountain Climbers Burpees Lat ... read more

1-9-18

CrossFit ThunderDome – CrossFit Mobility Warm-up Metcon Metcon (Time) 21-15-9-15-21 KB Swings 53,35(80,53) Box Jumps 24,20 ~~~~~~~~~~~~~~~~~~~ Cal on AB 20,17(25,21) No rebounding on box Jumps today Ab Burner (No Measure) 3 Rounds 10 Hollow Rocks...

1-8-18

CrossFit ThunderDome – CrossFit Mobility Scorpion Kicks Leg Drops Sampson Stretches Hamstring Stretches Butterfly Stretches Warm-up CFTD Typical (No Measure) Tabata DUs Squat Holds Air Squats Push Ups Tabata DUs Burpees Lunges Handstands Metcon Metc... read more

1-5-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 RFT 400m Run 10 HSnch 95,65(135,95-AB) 50’ OHL-Same Wt 10 Burpee PU(5BMU)