7-21-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata Jumping Jacks Push Ups Plank Jacks Handstands Metcon Metcon (Time) 600-400-200 21-15-9 SCT 95,65(135,95) Plate Push Ups 21 the... read more

7-20-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Frankenstein Walks Good Mornings Squat Holds Tabata Air Squats Frankenstein Walks Jumping Jacks Lat Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 1 Mile..... read more

7-19-17

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds) 12 Min EMOM Odd – 8 Deadlifts 185,125(225,155) Even- Cal AB 12,10 Score is how many rounds completed as RX or RX+ Annie (Time) 50-40-30-20-10 Double-unders...

7-18-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row/AB Air Squats Inchworms Metcon Metcon (Time) 4 Rounds 25 Wall Ball 20,16(30,20) 40′ Goblet Lunges 53,35(70,44) 40′ Back Goblet Lunges 15 Cal Row/AB (20) *Alt...

7-14-17

CrossFit ThunderDome – CrossFit Warm-up Tabata (No Measure) Tabata Jumping Jacks Good Mornings Push Ups Air Squats Tabata Mountain Climbers Hand Stands Air Squats V-Ups Metcon Metcon (Time) 600m Run ~~~~~~~~~~~~~~~~~~~~~~~~ 4 Rounds 12 Deadlifts 155... read more

7-13-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 25 Wall Ball 20,16(30,20) 15 Slam Ball 35,30(50,35) 20 Cal Row/AB (25) **Switch Row/AB each round

7-12-17

CrossFit ThunderDome – CrossFit Warm-up () Metcon Metcon (AMRAP – Reps) Flowers Deadlifts 155,105 RX is the above weight Score is how many reps you get without dropping Metcon (Time) 15-12-9-6 Hang Snatch OHL 95,65(100,75-AB) HSPU...

7-11-17

CrossFit ThunderDome – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

7-10-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Air Squats Shoulder Taps Tabata Jump Rope Frankenstein Walks Air Squats Shoulder TapsShould Taps- While in handstand hold, Alt tapping your shoulders. Scale.... read more

7-7-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 800m Run ~~~~~~~~~~~~~~ 7 Rounds 7 Thrusters 95,65 7 Burpees 7 Pull Ups ~~~~~~~~~~~~~~ 30 Cal AB