3-16-17

CrossFit ThunderDome – CrossFit Weightlifting Bench Press (Increase first 4 sets then decrease ) Metcon Metcon (Time) 3 Rounds 400m Run 5 Bear Complex 95,65 10 HSPU 15 SB V-Ups 35,30(50,35) ~~~~~~~~~~~~~~~~~~~ 400m Run RX+135,95 2...

3-15-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 6 SDHP 6 Push Press 6 Back Squat 15 DUs RX-95,65 Scaled 25 Singles Metcon (Time) 3 RFT 10 Hang Snatch 95,65(115,85) 15 Pull Ups (+1MU)...

3-14-17

CrossFit ThunderDome – CrossFit Warm-up Tabata Basic (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Good Mornings Tabata Jumping Jacks Lateral Lunges Push Ups Handstands Skill Work Rope Climbing Metcon Metcon (Time) Chipper WOD 20...

3-13-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Tabata Jump Rope Burpees Push Ups Handstands Metcon Metcon (Weight) 8 Min EMOM 6 Back Squat 6 Air Squats Rec...

3-11-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 35 Wall Ball 20,16 40 Seated Press 75,55 40 Alt KB Swing 53,35 40 Front Squats 35 Squat Snatch ~~~~~~~~~~~~~~~~ 1500m Row

3-9-17

CrossFit ThunderDome – CrossFit Weightlifting Snatch (4-4-3-3-2-2-1-1) Metcon Metcon (Time) 25 SB V-Ups ~~~~~~~~~~~~~~~~ 4 Rounds 14 SB Toss 35,30(50,35) 10 SB Push Ups (Decline) 10 Pull Ups (C2B) ~~~~~~~~~~~~~~~~ 25 SB V-Ups

3-8-17

CrossFit ThunderDome – CrossFit Warm-up TD Tabata (No Measure) Tabata Jumping Jacks Push Ups Sit Ups Air Squats Tabata Mountain Climbers Broad Jumps (across the gray) Burpees Sit Ups Metcon Metcon (Weight) Sally Rec. 115,75 Metcon...

3-7-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Good Mornings Burpees Tabata Jump Rope Mountain Climbers Air Squats Handstands Metcon Deadlift (8×4 @ 80% 1RM) Metcon (Time) 7 Rounds 7 HSPU...

3-6-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9 Thrusters 95,65 BBJ Overs 24,20 (Box facing BBJ)

03-04-2017

CrossFit ThunderDome – CrossFit Metcon 2 Rounds 100 Sit-Ups 30 OHS 95,65 30 Dead Lifts 30 Back Squats 30 Box Jumps 24,20 30 Hang Cleans 30 Seated Press 100 Sit-Ups 200 DU’s