10-26-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Frankenstein Walks Cherry Pickers Tabata Jumping Jacks Air Squats Jumping Lunges Handstands Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand ... read more

10-25-17

CrossFit ThunderDome – CrossFit Weightlifting Front Squat (5-5-3-3-2-2) Metcon Metcon (Time) 10-1 Pull Ups (Strict) 10 Wall Balls 20,16 after each set

10-24-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) For Time 400m Run 2 Rounds of DT 400m Run 2 Rounds of DT 400m Run 2 Rounds...

10-23-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) 30 Sit Ups ~~~~~~~~~~~~~~~ 10-1 Alt KB Swing 53,35(70,44) Goblet Squats – Same Box Jumps 24,20(30,24) ~~~~~~~~~~~~~~~ 30...

Saturday

CrossFit ThunderDome – CrossFit 1800m row 150 GHDs 300 DUs/600 singles ————— 3 rounds of: 30 clean and jerks (135/95) 4 rope climbs 30 wall balls (20/14) 4 rope climbs 30 HSPU ————— BUYOUT 400m run

10-20-17

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (No Measure) 4 Min EMOM 5 Down Finish 5 Elbows High & Outside 5 Strong Turn Over 45 Bar, 35 Bar Please do not drop an empty bar Metcon...

10-19-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Frankenstein Walks Cherry Pickers Tabata Jump Rope Air Squats Jumping Lunges Handstands Metcon Metcon (AMRAP – Rounds) 5 Min EMOM 12 KBS 53,35(70,44)..... read more

10/18/17

CrossFit ThunderDome – CrossFit Metcon (Time) For Time 400m Run ~~~~~~~~~~~~~~~ 4 Rounds (5) 3 Sqt Snatch 115,75(135,95) 30′ OHWL 15 T2B (+2BMU) ~~~~~~~~~~~~~~~ Cal AB 20,17(25,21)

10-17-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (AMRAP – Rounds) 5 Min EMOM 20 Wall Ball 20,16 (30,20) Metcon (Time) 7 Rounds for Time 3 Cleans...