12-6-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 10 Min EMOM Switch Even & Odd 12 Pull Ups 5 Snatch Increase as rounds go Metcon (Time) 10-1 Squat Cleans 95,65(135,95) Plate Push Ups T2B

12-5-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata OH PVC Jumping Lunges PVC Pass Through PVC OHS Handstand Walks Metcon Metcon (Time) For Time 4 Rounds 12...

12-4-17

CrossFit ThunderDome – CrossFit Metcon (Time) 15 GTOH 115,75 (155,105) 20 SBWB 35,30 (50,35) 30 Front Squat 40 KB Swings 53,35 (70,44) 15 GTOH *** 3 burpees At the end of EVERY MINUTE until ALL reps...

12-2-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Demon Swings 40,30 10 Hang Snatch 115,75 12 Back Squat 1 Partner performing movements 1 Partner 200m SB Run 35,30

12-1-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 600m Run ~~~~~~~~~~~~~~~~~~~~~ 4 Rounds 10 Thrusters 95,65(115,85) 10 KB Snatch 53,35(70,44) 10 Pull Ups (+2BMU) ~~~~~~~~~~~~~~~~~~~~~ Cal on AB 20,16(25,21)

11-30-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Bench Press (8×6 @ same weight. Score is your LIGHTEST round ) 10 Min to establish weight then 8×6 every 1:30...

11-29-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) 5 Min EMOM 20 Wall Ball 20,16(30,20) Score is number of rounds completed within the minute Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell...

11-28-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Frankenstien Walks Good Mornings Tabata Jumping Jacks Air Squats Jumping Lunges Handstand Holds Metcon Metcon (Weight) 8 Min EMOM 6 Back Squats 6...

11-27-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Jump Rope Burpees Lunges Handstands Metcon Metcon (Time) 4 Rounds 12 Deadlifts 155,105(205,145) 12 Box Jump Overs...

The Turkey Flush

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Jump Rope Burpees Lunges Handstands Metcon Metcon (Time) 8-1 SDHP 53,35(80,53) Goblet Squats **10 DUs (20) ~~~~~~~~~~~~~~~...