7-17-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) On The Coach’s Signle Sprint Down High Knees Back Sprint Down Butt Kicks Back Sprint Down Burpee Brd Jmps Back 15 Air Squats 15 Push Ups Sprint Down...

Knock ’em Out

CrossFit ThunderDome – CrossFit Metcon Metcon (Calories) With a Partner 4 Rounds Each 10 T2B 10 Deadlifts 115,85 10 Hang Cleans Then AMCAP on Row/Bike 1 Partner working 1 Partner running 400m Run

7-13-18

CrossFit ThunderDome – CrossFit Metcon 3 Girls 1 Bar (Time) Fran-Elizabeth-Diane 21-15-9 Thrusters 135,95 Pull-Ups Squat Cleans 135,95 Ring Dips Deadlifts 135,95 Handstand Push-Ups Performed with a partner. Switch as often as you desire. In order...

7-12-1$

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP DUs 20 (30) *Heavy Rope 10 Slam Balls 35,30(50,35) 10 (5)SA DB HC&J 40,30(50,35) Row 200,175 / Cal on AB 12,9

7-11-18

CrossFit ThunderDome – CrossFit Metcon (No Measure) Comfortable shoes are recommended today……….

7-10-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 7 Rounds 7 HKBS 53,35(70,44) 7 HSPU (Deficit) 7 Pull Ups (C2B) 7 Box Jumps 24,20 20 Min Cut Off

7-9-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Mountain Climbers Frankenstein Walks Floor Sweeps Handstands Metcon Metcon (Time) 18-2 (Even) Wall Ball 20,16 *3 SC 155,105(205,... read more

7-7-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 10 Burpees 60 Box Jumps 24,20 60 DB OHL45,30 10 Demon Swings 45,30 60 TNG SCT 135,95 60 Pull Ups 10 Demon Swings 1500m Row

7-6-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) Deadlift Sally Rec 155,105 No Reverse Grip Metcon (Time) 10-1 Box Dips (Ring Dips) Chin Ups (SLSCU) Plate PU (Decline 24,20)

7-5-18

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (Time) 40-30-20-10 Wall Ball 20,14(30,20) DUs *Scaled is X3 ~~~~~~~~~~~~~~~~~ 30 Front Squats 115,75(155,105)