12-30-16

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 24 Min AMRAP Evens 1-6 Max Pull Ups 7-12 Max DUs 13-18 Max KB Swings 19-24 200m Run Odds 7 Thrusters 95,65 KB Swings 53,35 Must complete...

12-29-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Burpees Squat Holds Air Squats Tabata Jump Rope Good Mornings Mountain Climbers Push Ups Metcon Metcon (Time) 4 Rounds 6 SBWB 35,30(50,35) 10 SBPU 10...

12-28-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 5 Rounds 12 Deadlifts 115,75(155,105) 8 Push Press 8 Pull Ups (Strict) 1 Rope Climb

12-27-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Air Squats Good Mornings V-Ups Tabata Mountain Climbers Push Ups Handstands Frankenstein Walks Metcon Metcon (Time) 4 Rounds 5 BBJ 24,20 10 Power Snatch 95,65(135,95).... read more

12-26-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Tabata Jump Rope Mountain Climbers Push Ups Handstands Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 15 Wall...

12-24-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 800m Run ~~~~~~~~~~~ 2 Rounds 30 Hang Snatch 115,75 40 Back Squat 40 Push Press 30 Box Jumps 24,20 40 Goblet Squats 53,35 15 Demon Swings 40,25 ~~~~~~~~~~~~~~~~~ 800m...

12-23-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row As a group 2 Rounds 20 Jumping Jacks 5 Burpees 10 Air Squats 10 Lunges 10 Push Ups 10 V-Ups Metcon Metcon (Time) 3 RFT 15...

12-22-16

CrossFit ThunderDome – CrossFit Metcon (Time) 600m Run ~~~~~~~~~~~~~~~~~~~~~ 3 Rounds 12 Box Jumps 24,20(30,24) 12 Plate Burpees 25 12 Slam Balls 35,30(50,35) ~~~~~~~~~~~~~~~~~~~~~ 600m Run

12 Days of Christmas

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Burpees Air Squats Frankenstein Walks Tabata Mountain Climbers Good Mornings Broad Jumps Handstands Metcon Metcon (Time) 12 Days of Christmas 1 Wall Walk(Complex) 2 Pl... read more

12-20-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 RFT 5 Deadlifts 225,125(315,175) 10 Slam Ball Wall Ball 35,30(50,35) 15 SDHP 53,35(70,53) 20 KB Swing 53,35(70,53) ~~~~~~~~~~~~~~~~~~~~~~~~~~ 400m Row (12-22-15) Metcon (No Measure) 3 Rounds 10 ... read more