9-30-16

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 (AMRAP – Rounds and Reps)...

9-29-16

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) 800m Run ~~~~~~~~~~~~~ 3 Rounds 10 Thrusters 95,65(135,95)...

9-28-16

CrossFit ThunderDome – CrossFit Warm-up Shldr Tabata (No Measure) Tabata Mountain Climbers Bear Crawls Crab Walks Handstand Tabata Jumping Jacks Squat Holds Air Squats Sampson Stretch 1st-L/2nd-R Weightlifting Front Squat (10-8-6-4-2-1) Metcon Metco... read more

9-27-16

CrossFit ThunderDome – CrossFit Shldr Tabata (No Measure) Tabata Mountain Climbers Bear Crawls Crab Walks Handstand Tabata Jumping Jacks Squat Holds Air Squats Sampson Stretch 1st-L/2nd-R Metcon (Time) 21-15-9-15-21 Wall Ball 30,20 MB Lunges 200m MB... read more

9-26-16

CrossFit ThunderDome – CrossFit Repeat of 3-30-16 Warm-up Warm-up (No Measure) Tabata Jump Rope Mountain Climbers Push Ups Broad Jumps Tabata Jump Rope Air Squats Jumping Lunges Hand Stands Skill Work DUs Metcon Metcon (Time) 10-1...

9-24-16

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 45 Demon Swings 45,25 90 Ball Slams 35,30 200 DUs Metcon (Time) 3 Rounds 25 C&J 115,85 25 Box Jumps 24,20 25 Squat Snatch 25 Pull Ups

9-23-16

CrossFit ThunderDome – CrossFit Warm-up Shldr Tabata (No Measure) Tabata Mountain Climbers Bear Crawls Crab Walks Handstand Tabata Jumping Jacks Squat Holds Air Squats Sampson Stretch 1st-L/2nd-R Metcon Metcon (AMRAP – Rounds and Reps) 15 Min.... read more

9-22-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Each movement as a group 400m Run 2 Rounds 20 Jumping Jacks 15 Air Squats Frankenstein Walks High Knees Karaoke Karaoke 10 Push with 10 Sit Ups Metcon...

9-21-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Each movement performed as a class before moving on to the next 2 Rounds 200m Run 10 Burpees 15 Air Squats Frankenstein Walks across High Knees back Butt...

9-20-16

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 (AMRAP – Rounds and Reps) 15 Min AMRAP 5 BBJ...