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

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...

11-3-16

CrossFit ThunderDome – CrossFit Warm-up TD Tabata (No Measure) Tabata Jumping Jacks Push Ups Sit Ups Air Squats Tabata Mountain Climbers Broad Jumps (across the gray) Burpees Sit Ups Weightlifting Thruster (6-6-4-4-2-2-1-1) Metcon Metcon (AMRAP R... read more

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...