9-5-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Good Mornings Mountain Climbers Push Ups Metcon Metcon (Time) 1k Run ~~~~~~~~~~~~~~~~~ 3 Rounds 15 Thrusters...

9-3-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 1 Mile Run 120 Back Squats 135,95 120 Box Jumps 24,20 120 KB Swing 53,35 ~~~~~~~~~~~~~~~ 3000m Row

9-2-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Hold Push Ups Handstand Tabata Good Mornings Air Squats Sit ups Handstand Metcon (AMRAP – Rounds and Reps) Partner AMRAP 20 Min 5 –...

9-1-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata PVC pass through Squat Hold PVC OHS Sit ups Tabata Jumping Jacks Squat Hold Push Ups Hand Stands Skill Work Turkish Get Ups Metcon Metcon (AMRAP –...

8-31-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 20 MB Thrusters 20 OH MB Lunges 20 MB Sit Ups Weightlifting Bench Press (4×10 all at same weight ) Followed by 3×10 of...

8-30-16

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) 3 Rounds 20 Heavy Rope 10 Hang Cleans...

8-29-16

CrossFit ThunderDome – CrossFit Warm-up Shldr Tabata (No Measure) Tabata Mountain Climbers Bear Crawls Crab Walks Handstand Tabata Jumping Jacks Squat Holds Air Squats Sampson Stretch 1st-L/2nd-R Metcon Metcon (Weight) 10 Min EMOM 3 Deadlifts @...

8-26-16

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 Weightlifting Power Clean (5-4-3-3-2-2-1-1) Metcon Metcon (Time) For Time 50 DUs...

8-25-16

CrossFit ThunderDome – CrossFit Warm-up CFT PassThrough (No Measure) 2 Rounds 25 Single L, R, & Alternating 20 Jumping Jacks 10 Push Ups 10 Sit Ups 10 Broad Jumps (Board to Board) 10 Pass Throughs w/PVC...

8-24-16

CrossFit ThunderDome – CrossFit Warm-up Tabata HS (No Measure) 500m Row Tabata Mountain Climbers Push Ups Sit Ups Hand Stands Tabata Jumping Jacks Broad Jumps Push Ups Hand Stands Weightlifting Bench Press (5×5 at same weight)...