9-17-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 25 Hang Cleans 115,85 25 Push Press 25 Handstand PU 25 Box Jumps 24,20 25 Front Squats 25 T2B Metcon (No Measure) 45 OH SP Squats 2K...

9-16-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Mountain Climbers Sit Ups Handstands Tabata Jumping Jacks Burpees Push Ups Handstands Metcon Metcon (Time) 4 Rounds 15 Wall Balls 20,16(30,20) 15 MB V-Ups 10...

9-15-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Sit Ups Tabata Jump Rope Frankenstein Walks Burpees Push Ups Skill Work HSPU Kipping Metcon Metcon (Time) 800m Run ~~~~~~~~~~~ 3...

9-14-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks PVC Pass Through OH PVC Squats PVC Press from Squat Tabata Jumping Jacks Scorpion Kicks Push Ups Handstands Metcon Fran (Time) 21-15-9 Thrusters, 95# /...

9-13-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Sit Ups Tabata Jump Rope Mountain Climbers Push Ups Handstands Metcon Metcon (Weight) 8 Min EMOM 3 Deadlifts 2 TNG Power...

9/11 Chipper

CrossFit ThunderDome – CrossFit Warm-up 1 (No Measure) 10 Minutes stretching & Joint Mobility 5 Burpees added to each round for each athlete not signed in Group Warm Up Metcon 9/11 Chipper WOD (Time) The 9/11...

9-10-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 20 Wall Ball 20,16 15 KB Swings 53,35 10 Deadlifts 185,135 ~~~~~~~~~~~~~~ 21-15-9 Calorie Row V-Ups Metcon (Time) 3 Rounds 15 KB Swings 26 12 OH MB...

9-9-16

CrossFit ThunderDome – CrossFit Warm-up Tabata Basic (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Good Mornings Tabata Jumping Jacks Lateral Lunges Push Ups Handstands Metcon Metcon (Time) Partner Sprint 10 Rounds (12) 200m Row...

9-8-16

CrossFit ThunderDome – CrossFit Warm-up Tabata (No Measure) 300m Row Tabata Jumping Jacks Jump Ropes Push Ups Air Squats Tabata Mountain Climbers Hand Stands Air Squats Sit Ups Metcon Metcon (Time) 5 Rounds 7 BBJ 24-20...

9-7-16

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 Weightlifting Power Clean (4-4-3-3-2-2-1-1) Metcon Metcon (Time) 10-1 Squat Cleans 135,95(15... read more