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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...
11-8-16
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
11-7-16
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 (Time) 21-15-9 BBJ- Overs 24,20 Wall Ball 20,16 DUs **Scaled x3...
WOD #1
CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 Plate Push Ups 10 Bar Facing Burpees 10 Thrusters 95,65 30′ Sled Pull 130,100 Metcon (Time) For Time 2 Rounds 8...
11-4-16
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Lat Lunges Handstands Tabata Jump Rope Frankenstein Walks Push Ups Handstands Skill Work Any movement in today’s WOD. Metcon Metcon (Time) 4 Rounds...
11-2-16
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 Metcon (Time) 10-1 Hang Snatch 95,65(135,95) HSPU (Deficit) 20(30) DUs...
11-1-16
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds As a group 200m Run 20 Jumping Jacks 12 Air Squats 12 Push Ups 12 V-Ups Frankenstein Walks High Knees Metcon Metcon (Time) For Time 400m...