12-22-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 600m Run ~~~~~~~~~~~~~~~~~~~~~ 3 Rounds 12 Box Jumps 24,20(30,24) 12 Plate Burpees 25 12 Slam Balls 35,30(50,35) ~~~~~~~~~~~~~~~~~~~~~ 600m Run

12-21-17

CrossFit ThunderDome – CrossFit Metcon 12 Days of Christmas (Time) 12 Days of Christmas 1 Wall Walk(Complex) 2 Plate Push Ups 3 Hang Snatch 95,65(135,95) 4 Sit Ups 5 Pull Ups(C2B) 6 Push Press 7 Hang...

12-20-17

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds 12 Ring Dips 9 Plate Push Ups 6 C&J 155,105 3 Plate Burpees ~~~~~~~~~~~~~~~ 400m Row Burpees will be on a 25# plate Scaled Ring Dips...

12-19-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 Deadlifts BW (1.5BW) 10 Pull Ups (C2B) 25 DUs BW is your own body weight 1.5BW is 1 1/2 your own...

12-16-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 7 Thrusters 95,65 7 HSPU 7 Pull Ups Partner 1 starts w/400m SB Run Partner 2 starts w/rounds Switch when partner returns...

12-15-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner WOD 100 Cal Row 25 SB V-Ups 35,30(50,35) ~~~~~~~~~~~~~~~~~~~~~ 60 Snatch 95,65(135,95) 60 Pull Ups ~~~~~~~~~~~~~~~~~~~~~ 100 Cal AB 20 Wall Ball 20,16 1 Partner starts on Cals...

12-14-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) 3-6-9-12-15-18-21 Wall Ball 20,16(30,20) Box Jumps 24,20 ** 25 DUs after odd rounds Scaled DU is 20 Heavy...

12-13-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 17 Min 1+ SC&J 155,105(205,125) Alt KBS 53,35(70,44) C2B (MU) 200m Run after even rounds starting on round 4.

12-12-17

CrossFit ThunderDome – CrossFit Skill Work Rope Climbing Metcon Metcon (Time) 600-400-200 10 Hang Cleans 115,75(155,105) 10 STOH 1 Rope Climb 1 round of the movements following each run. The WOD starts with a 600m Run...

12-11-17

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 (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats...