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...

9-19-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Mountain Climbers Push Ups Handstands Tabata Jumping Jacks Squat Holds Air Squats Sit Ups Metcon Metcon (Time) Chipper 800m Run 26 Alt KB Swings 53,35...

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...