6-16-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata Mountain Climbers PVC Pass Throughs PVC OHS Handstands Metcon Metcon (Time) 10-1 Hang Snatch OHS 95,65(115,85) Wall Ball 20,16... read more

6-15-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Row Air Squats Bike Inchworms Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Weightlifting Bench Press...

6-14-17

CrossFit ThunderDome – CrossFit Metcon ThunderDome Gut Check (AMRAP – Rounds and Reps) 20 Min AMRAP 1 Mile Run (w/Vest) AMRAP of 7 Plate PU 10 Cal Air Bike 15 Air Squats 1-Mile Run (Time) Max...

6-13-17

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (10-10-4×4) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 T2B 10 Hang Cleans 3 STOH **25 DUs after even rounds 135,95(175,115) *Scaled DUs is 40 Singles

6-12-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 30 Cal Air Bike ~~~~~~~ 2 Rounds 20 Jumping Jacks 20 Air Squats 10 Burpees Metcon Metcon (Time) 3 Rounds 20 Wall Ball 20,16(30,20) 15 Deadlifts 135,95(185,125) 10...

6-10-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 10 Burpees 25 Box Jumps 24,20 25 Wall Ball 20,16 8 Demon Swings 40,30 25 Hang Cleans 115,75 25 Front Squats Metcon (No Measure) 200 DUs 150...

6-9-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 21-15-9 Hang Snatch HSPU 115,75(155,105) Weightlifting Snatch (Recover from WOD then establish 1 rep max)

6-8-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Lunges Handstands Tabata Jumping Jacks Burpees Inchworms Good Mornings Metcon Metcon (Time) 4 Rounds w/ Partner 15 Cal Row 10 SB Push Ups...

6-7-17

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (10-8-6-4-2-2 ) Every 1:45 Metcon Metcon (Time) 10-1 Deadlifts 185,115(275,195) Box Jumps 24,20 DUs (x3) 1 Rope Climb following all odd number Rounds. 9-7-5 etc WOD ends with a...

6-6-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Air Squats V-Ups Handstands Tabata Mountain Climbers Inchworms Push Ups Handstands Metcon Metcon (AMRAP – Rounds) With a partner 20 Min EMOM 5 Thrusters 95,65...