11-8-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 15 Plate Push Ups (20) 8 BFB (12) 10 Thrusters 95,65(115,85) 2 Rope Climbs ~~~~~~~~~~~~~~~~~ 400m Row Skill Work Rope Climbing skill work

11-7-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Tabata Jump Rope Burpees Push Ups Handstands Metcon Metcon (Time) 21-15-9 BBJ- Overs 24,20 Wall Ball 20,16 DUs **Scaled x3...

WOD #1

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 Plate Push Ups 10 Bar Facing Burpees 10 Thrusters 95,65 30′ Sled Pull 130,100 Metcon (Time) For Time 2 Rounds 8...

11-4-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Lat Lunges Handstands Tabata Jump Rope Frankenstein Walks Push Ups Handstands Skill Work Any movement in today’s WOD. Metcon Metcon (Time) 4 Rounds...

11-3-16

CrossFit ThunderDome – CrossFit Warm-up TD Tabata (No Measure) Tabata Jumping Jacks Push Ups Sit Ups Air Squats Tabata Mountain Climbers Broad Jumps (across the gray) Burpees Sit Ups Weightlifting Thruster (6-6-4-4-2-2-1-1) Metcon Metcon (AMRAP R... read more

11-2-16

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 Metcon (Time) 10-1 Hang Snatch 95,65(135,95) HSPU (Deficit) 20(30) DUs...

11-1-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds As a group 200m Run 20 Jumping Jacks 12 Air Squats 12 Push Ups 12 V-Ups Frankenstein Walks High Knees Metcon Metcon (Time) For Time 400m...

10-31-16

CrossFit ThunderDome – CrossFit Warm-up Metcon Warm-up (No Measure) Tabata x2 Mountain Climbers Air Squats Good Mornings . Frankenstein Walks Lunges Handstands Roxanne Metcon (Time) 4 Rounds 10 Thrusters 95,65(115,85) 15 Slam Balls 35,30(50,35) 15 S... read more

10-29-16

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 30-20-10 Calorie Row GHD Sit Ups 21-15-9 Thrusters 95,65 Pull Ups Metcon (Time) 3 Rounds 25 Demon Swings 35,25 25 KB Swings 53,35 25 OH SP Squats

5-6-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 7 Min EMOM 5 OHS Metcon (Time) 4 RFT 15 Wall Ball 20,16(30,20) 5 KB Complex 53,35(70,53) 10 HSPU (5 WWC)**Scld is 2WW 5 Snatch 115,75(155,95) Repeat of 5-6-16