12-17-16

CrossFit ThunderDome – CrossFit Metcon (Time) 3 rounds 30 WB 20,16 30 DL 135, 85 30 Box Step Ups 16, 12 30 STOH 135, 85 30 Front Squats 135, 85 Metcon (No Measure) 300 DUs *...

12-16-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Good Mornings Tabata Jump Rope Burpees Push Ups Hand Stands Metcon Metcon (AMRAP – Rounds and Reps) 8 Min EMOM 5...

12-15-16

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

12-14-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Burpees Air Squats V-Ups Tabata Mountain Climbers Frankenstein Walks High Knees Handstands Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 7 Thrusters 115,8... read more

12-13-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) As a group 2 Rounds 5 Burpees 20 Jumping Jacks 10 MB Thrusters 10 OH MB Lunges 5 Burpees 20 Mountain Climbers 10 Push Ups 20 Sec Handstand...

12-12-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Burpees Handstands Tabata Mountain Climbers Air Squats Push Ups Sit Ups Warm-up (No Measure) 3 Rounds 10 Tuck Jumps 30 Sec Max Speed...

12-10-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Teams of 2 100 Sit-Ups 400m Run 50 Box-Jumps (24,20) 50 Seated Press (75,55) 15 Burpees 80 Back Squats (75,55) 80 KB Swings (53,35) 400m Run 50 Wall-Balls (20,16)...

12-9-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Frankenstein Walks Mountain Climbers 2 Rounds 1 Min of Each Row Sit Ups Air Squats Metcon Metcon (Weight) 8 Min EMOM 6 Bench...

12-8-16

CrossFit ThunderDome – CrossFit Warm-up (No Measure) Tabata Jumping Jacks Squat hold Burpees Air squats Push ups Hand stands Metcon (Time) Partner 10 rounds (5) each 250M row BSBT 50,35 SB OHL 15 BJ 24,20

12-7-16

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)...