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

12-19-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Roxanne Tabata Mountain Climbers Squat Holds Air Squats Push Ups Metcon Metcon (No Measure) 3 Rounds 10 Tuck Jumps 30 Sec Max Effort Row Athletes will perform the...

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...