11-18-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 10-1 Deadlifts 155,105(225,145) Hang KB Snatch 53,35(70,44) HSPU **Scaled WW ~~~~~~~~~~~~~~~~~~~ 50 DUs (100) **Scaled 2 WW Rounds 10-6 1 WW Rounds 5-1 Metcon (No Measure) 3 Rounds 8...

11-17-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds . Air Squats Push Ups Tabata Mountain Climbers Frankenstein Walk . High Knees Handstands Metcon Metcon (Time) For Time 30 Goblet Squats 53,...

11-16-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Lat Lunges Tabata Mountain Climbers Push Ups Burpees Handstands Metcon Metcon (Time) 4 Rounds 10 Thrusters 95,65(115,85) 15 Slam Balls 35,30(50,... read more

11-15-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) As a group 2 Rounds 20 Jumping Jacks 10 Air Squats 10 Good Mornings 10 Push Ups 30 Sec Handstands Frankenstein Walks High Knees Skill Work DUs Metcon...

11-14-16

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 3 Deadlifts 2 Power Cleans 1 Jerk...

11-12-16

CrossFit ThunderDome – CrossFit Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box...

11-11-16

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ Wall Ball x2 20,16(30,20) Squat Cleans 135,95(205,135) STOH 200m Run after even rounds

11-10-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Lat Lunges Tabata Mountain Climbers Push Ups Burpees Handstands Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP...

11-9-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Mountain Climbers Jumping Jacks Air Squats Push Ups Handstands Frankenstein Walks Metcon Metcon (Weight) Sally Rec-95,65 Metcon (Time) 800m Run ~~~~~~~~~~~~~~~~~ 3 Rounds 10 Deadlif... read more

11-8-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 15 Plate Push Ups (20) 8 BFB (12) 10 Thrusters 95,65(115,85) 2 Rope Climbs ~~~~~~~~~~~~~~~~~ 400m Row Skill Work Rope Climbing skill work