4-3-18

Announcements PLEASE do not be late today! Warm up will start at class time. If you don’t do the warm up, please do not expect to do the WOD. CrossFit ThunderDome – CrossFit Warm-up Warm-up (No...

4-2-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 2 Rounds 10 SB Thrusters 10 SBPU 10 SB V-Ups 6 BSBT ~~~~~~~~~~~ 250m Row Then – 2 Rounds Then – 400m Row 35,30(50,35) 6-1-16 Metcon (Distance)...

3-31-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 30-20-10 DUs Sit Ups ~~~~~~~~~ 3 Rounds 30 T2B 30 Hang Snatch 30 OHL 70,50 ~~~~~~~~~ 30-20-10 SB Run 35,30

3-30-18

CrossFit ThunderDome – CrossFit Metcon The Crucifixion (Time) Chipper 15 Log Complex 800m Log Carry 24 Turkish Get Ups 53,35 37 Box Jumps 24,20 30 TNG Squat Clean Thrusters 135,95 30 DB Man Makers 35,25 7...

3-29-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 2 RFT 15 Frt Squats 95,65(135,95) 10 DB GTOH 45,25(55,35) Row or AB 15 Back Squats 10 Plate GTOH Row or AB AB 12,8 Cals Row 250m Warm-up Warm-up...

3-28-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 10 Min EMOM Odd- 20 Wall Ball 20.14 Even-4 Marine Corp Burpees Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Deadlifts 185,115(275,175) 8 Hang KBS 53,35(70,44)...

3-27-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Distance) 6 Rounds 45 Sec Max Row Meters 45 Sec Rest Score is total distance gained over the 6 rounds Metcon (Time) Partner WOD 3 For Time 10 Hang Snatch...

3-26-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats Rec 155,105 Metcon (Time) 4 RFT 12 Box Dips (Ring) 9 PPU (Decline to plate) 6 C&J 155,105(175,125) 3 Plate...

3-23-18

CrossFit ThunderDome – CrossFit Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar...