6-5-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row Air Squats Inchworms Metcon Metcon (AMRAP – Reps) 15 Min AMRAP 20 Power Cleans 135,85(185,125) 20 STOH 20 Back Squats Max Bar Facing Burpees RX...

6-3-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP Teams of 3 SB Slams 50,35 Alt KB Swings 53,35 Wall Ball 20,16 2 reps then increase by 2 reps each round.

6-2-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Push Ups Sit Ups Air Squats Tabata Mountain Climbers Broad Jumps (across the gray) Burpees Sit Ups Metcon Metcon (Time) 3 Rounds(4) 20 Heavy Rope...

6-1-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 2 Rounds 25 Deadlifts 115,85 (155,115) 5 SBWB 35,30(50,35) 25 Front Squat/Back Squat 5 SBWB ~~~~~~~~~~~~~~~~~~~~~ 400m Row 1st round front Squats 2nd round back Squats Metcon (AMRAP –...

5-31-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Burpees Air Squats Handstands Tabata Mountain Climbers Good Mornings Sit Ups Push Ups Metcon Metcon (Weight) 10 Min EMOM 6 Box Steps L 6 Box...

5-30-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Frankenstein Walks Inchworms Tabata Jump Rope Lunges Sampson Stretch Handstands Metcon Metcon (Time) 45-35-25-15 Wall Ball 20,16 KB Swings 53,35 DUs – Sca... read more

Murph

CrossFit ThunderDome – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael...

5-27-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 10 Burpees 20 Hang Snatch 95,65 20 OH Lunges 20 Seated Press 20 Weighted Step Ups 24,20 ~~~~~~~~~~~~~~~~~~~~~~~ 150 DUs ** 300 Singles

5-26-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Air Squats Plank Jacks Handstands Tabata In place Inch Worms Broad Jumps Frankenstein Walks Handstands Weightlifting Deadlift (10-8-6-4-2-2 Every 90 Seconds ) Increase... read more

5-25-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row Air Squats Inchworms Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 7 HSPU (strict-no pad) 7 Hang Snatch 95,65(135,95) 7 OHS 200m Run...