2-24-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 600-400-200 12-9-6 Bear Complex 95,65(135,85) X2 Pull Ups (C2B) Explanation: 600 12 Bear Complex 24 Pull Ups 400 9 Bear Complex 18 Pull Ups 200 6 Bear Complex 12...

2-23-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time: 35 Wall Ball 20,16(30,20) ~~~~~~~~~~~~~~~~~~~~~ 21-15-9 SBWB 35,30(50,35) Alt KB Swings 53,35(70,44) Box Jumps 24,20(30,24) ~~~~~~~~~~~~~~~~~~~~~ 35 Wall Ball

2-22-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata Mountain Climbers Burpees Push Ups Handstands Metcon Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 12 Toes to...

2-21-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Burpees Air Squats Good Mornings Tabata Jump Rope Lunges Air Squats Push Ups Skill Work DUs Metcon Metcon (Time) 20 Burpees ~~~~~~~~~~~~~~~ 4 Rounds 12...

2-20-17

CrossFit ThunderDome – CrossFit In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Metcon DT (Time) 5...

2-18-17

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 150 Wall Ball 150 MB V-Ups 2k Row Metcon (Time) 3 Rounds 25 Box Jumps 24,20 25 Hang Cleans 115,75 25 Push Press 25 Back Squats 25 Hang...

2-17-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Skill Day / Make up Day Or 20 Burpees ~~~~~~~~~~~~~~~~~~~~ 4 Rounds 10 Hang KBS 53,35(70,44) 10 Push Press 95,65(135,95) 10 Front Squats

2-16-17

CrossFit ThunderDome – CrossFit Metcon () 1-Mile Run (Time) Max Effort 1-Mile Run 1000m Row (Time) Max Effort 1000m Row

2-15-17

CrossFit ThunderDome – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

2-14-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) On your own 500m Row 25 Jumping Jacks 20 Mountain Climbers 15 Air Squats 10 Burpees 5 Wall Walks Metcon The CrossFit Football Total (Total Weight)