10-30-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Metcon (AMRAP – Reps) 8 Min EMOM for AMRAP 5 Burpees...

10-28-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time Row/Run/AB 80 Deadlifts 195,155 Row/Run/AB 70 Front Squats 165,125 Row/Run/AB 60 C&J 135,95 200 DUs / 60 HR / 500 Singles Run 400m Row 400m AB 20,15

10-27-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) With a partner For Time 3 Rounds 40 T2B 14 Sqt Snatch 115,75(155,115) AB Grinders 9,7 **Each** ~~~~~~~~~~~~~~~~~~~~~~~~~ 1200m Row Help your partner to the bar. No boxes on...

10-26-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Frankenstein Walks Cherry Pickers Tabata Jumping Jacks Air Squats Jumping Lunges Handstands Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand ... read more

10-25-17

CrossFit ThunderDome – CrossFit Weightlifting Front Squat (5-5-3-3-2-2) Metcon Metcon (Time) 10-1 Pull Ups (Strict) 10 Wall Balls 20,16 after each set

10-24-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) For Time 400m Run 2 Rounds of DT 400m Run 2 Rounds of DT 400m Run 2 Rounds...

10-23-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) 30 Sit Ups ~~~~~~~~~~~~~~~ 10-1 Alt KB Swing 53,35(70,44) Goblet Squats – Same Box Jumps 24,20(30,24) ~~~~~~~~~~~~~~~ 30...

Saturday

CrossFit ThunderDome – CrossFit 1800m row 150 GHDs 300 DUs/600 singles ————— 3 rounds of: 30 clean and jerks (135/95) 4 rope climbs 30 wall balls (20/14) 4 rope climbs 30 HSPU ————— BUYOUT 400m run

10-20-17

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (No Measure) 4 Min EMOM 5 Down Finish 5 Elbows High & Outside 5 Strong Turn Over 45 Bar, 35 Bar Please do not drop an empty bar Metcon...