11-23-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Turkey Utopia 10 Burpees 65 Box Jumps 24,20 10 Burpees 53 Squat Cleans 115,85 10 Burpees 90 Wall Ball 20,16 10 Burpees 2 Rope Climbs 1621m Row or Run

11-22-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 25 MB V-Ups ~~~~~~~~~~~~~~~~ 40-30-20-10 Wall Ball 20,16 1/2 OHL 95,65(AB-110,90) ~~~~~~~~~~~~~~~~ 25 MB V-Ups

11/21/17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 200m Run 15 Hang Snatch 95,65(115,75) 3 Rope Climbs (4) 200m Run 12 Squat Snatch 115,75(135,95) 2 Rope Climbs (3) 200m 9 Squat Snatch 135,95(155,105) 1 Rope...

11-20-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Metcon (Time) 4 Rounds 10 Thrusters 95,65(135,95) 15 Box Dips (Ring...

11-18-17

CrossFit ThunderDome – CrossFit Metcon Metcon Metcon (Time) 100 DU ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 3 Rounds 10 Lunges 135,95 (185,125) 10 HSPU 3 Rope Climbs ( legless) 10 Front Squats 10 Pull Ups ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cal AB 12, 15 New...

11-17-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope PVC Pass Through OH-PVC Squats Handstands Tabata Jump Rope Inchworms Good Mornings Handstands Metcon Metcon (Time) For Time w/Partner 90 Sec HSH (60’HSW) ~~~~~~~~~~~... read more

11-16-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Metcon (Time) For Time 30 Thrusters 95,65(115,85) 40 Wall Ball 20,16(30,20).... read more

11-15-17

CrossFit ThunderDome – CrossFit Metcon The CrossFit Football Total (Total Weight)

11-14-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Jump Rope Burpees Lunges Handstands Skill Work DUs Metcon Metcon (Time) 10-1 Wall Ball 20,16(30,20) KB Swings...

11-13-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Back Extensions Inchworms Air Squats 50 Secs of work 10 Secs to transition Weightlifting Snatch (5-5-4-4-3-3-1-1 ) Metcon Metcon (Time) 20-16-12-8-4 Thrusters 95,65 BBJ 24,20 **(1... read more