11-10-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ Bear Complex...

11-9-17

CrossFit ThunderDome – CrossFit Warm-up Tabata-Roxanne (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Roxanne Metcon Metcon (Time) 10-1 Alt KB Swing 53,35(70,44) Goblet Squats DUs (15 Every Round) ~~~~~~~~~~~~~~~~~~~~ 15

11-8-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Junk Yard Dog Metcon Metcon (AMRAP – Rounds) Max Effort EMOM Odd Rounds 200m Run Even Rounds 16 Wall Ball 20,16(30,20) 10 Min Cap Metcon (Time) 4 Rounds...

11-7-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 10 SBWB 35,30(50,35) 10 SBPU 10 SBVUP ~~~~~~~~~~~~~~~~~~ 800m Run 3 Rounds 10 Burpees 10 Air Squats

11-6-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Frankenstien Walks Good Mornings Tabata Jumping Jacks Air Squats Burpees Lunges Metcon Metcon (AMRAP – Rounds) 5 Min EMOM 20 Wall Ball 20,16(30,20)..... read more

11-4-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 or 3 25 Min AMRAP 500 Meter Row (ALT 250) 400 Meter Run (ALT 200) 4 Rounds of “Cindy” (ALT RDS) 1...

11-3-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 4 Rounds for Reps 3 Min AMRAP (each round) 400m Run to start each Round 1 – Max GTOH 115,75 2 – Max KB Swings 53,35 3...

11-02-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 24 Min AMRAP 2, 4, 6 – Max Pull Ups 8,10,12 – Max Goblet Squats 53,35 14,16,18- Max STOH 115,75 20,22,24- 200m Run 8 Wall Ball on...

11-1-17

CrossFit ThunderDome – CrossFit Weightlifting Bench Press (10-10-8-8-3-3-3 (3 sets of 3 AT THE SAME WEIGHT!!) Your 3 sets of 3 needs to be at the same weight. If you go up in weight, that is...

10-31-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks PVC Pass Through PVC OHS Handstands Tabata Jumping Jacks Push Ups PVC OHS Handstands Metcon Metcon (Time) 3 Rounds 400m Run 15 OHS 95,65(115,85) 15...