10-12-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) As a group 2 Rounds 200m Run 10 Push Ups 10 Air Squats High Knees Frankenstein Walks Lunges Karaoke Metcon Metcon (Time) 600,400,200 3 Rounds 15 Hang Cleans...

10-11-16

CrossFit ThunderDome – CrossFit Warm-up Tabata HS (No Measure) 500m Row Tabata Mountain Climbers Push Ups Sit Ups Hand Stands Tabata Jumping Jacks Broad Jumps Push Ups Hand Stands Metcon Metcon (Time) 1-10 Deadlifts 275,165 Box...

10-10-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Frankenstein Walks Tabata Mountain Climbers Push Ups Scorpion Kicks Side Leg Kicks Metcon Metcon (Time) 800m Run ~~~~~~~~~~~~ 3 Rounds 12...

10-7-16

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 ~~~~~~~~~~~~~~~...

10-6-16

CrossFit ThunderDome – CrossFit Warm-up (No Measure) Warm Up Tabata PVC pass thru PVC OHS Push Up Sit Up Jumping Jacks Squat Hold Sampson stretch L side Sampson stretch R side Metcon (Time) Metcon 3-6-9-12-15-18-21 Thrusters...

10-5-16

CrossFit ThunderDome – CrossFit Warm-up Tabata HS (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstand Tabata Jump Rope Sit Ups Push Ups Handstand Metcon The Ben Rogers (Time) For Time 800m Run 50 Hang...

10-4-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds As a group 20 Jumping Jacks Frankenstein Walks Lunges Walking Toe Touches 15 Air Squats 15 Push Metcon Metcon (Time) 25 MB V-Ups ~~~~~~~~~~~~~~~~ 40-30-20-10 Wall...

10-3-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Bupree Air Squats . Sit Ups Tabata Jump Rope Mountain Climbers Air Squats . Handstand Metcon Metcon (Time) (10 BOBs before each round) 30-20-10 Deadlifts...

10-2-16

CrossFit ThunderDome – CrossFit Hang Clean 1RM Hang Clean 5-5-4-4-3-3-1-to 1RM Metcon (Time) Metcon 30 GHDs ** Buy in and Buy Out ~~~~~~~~~ 5 rounds 12 HC 115, 75 10 Pull Ups 10 Push Press

10-1-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 25 Seated Press 115,75 25 Front Squats 25 Box Jumps 24,20 25 Hang Snatch 5 Wall Walks Metcon (No Measure) 250 DUs 150 Goblet Squats 53,35 100...