4-17-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Burpees Push Ups Tabata Jump Rope Good Mornings Broad Jumps Handstands Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 Deadlifts...

4-15-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 12 SDHP 53,35 12 Box Jumps 24,20 10 Squat Snatch 115,75 10 Pull Ups or 5 MU Continuous 400m Run

Easter WOD

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...

4-13-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 Rounds 20 Jumping Jacks 15 Air Squats 20 Mountain Climbers 10 Burpees Metcon Metcon (Weight) Sally Back Squats Metcon (Time) 3 Rounds 400m Run 10...

4-12-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds (5) 10 SBWB 35,30(50,35) 12 SB Dynamic PU 14 Alt KB Swings 53,35(70,44) ~~~~~~~~~~~~~~~~~~~ 400m Row Metcon (No Measure) 3 Round Tabata Hollow Rocks V-Ups Tuck Ups...

4-11-17

CrossFit ThunderDome – CrossFit Weightlifting Strict Press (5×5 @ the same weight. Off the rack.) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min 1+ BBJ 24,20 Back Squat 135,85 30 DUs after even rounds starting...

4-10-17

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 Metcon Metcon (Time) 30 Sit Ups ~~~~~~~~~~~~~~~~~~~...

4-8-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 600-400-200 40-30-20-10 Wall Ball V-Ups Start with the set of 40, run after each set and finish with the set of 10

4-7-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Skill Day / Make up Day Or 20 Burpees ~~~~~~~~~~~~~~~~~~~~ 4 Rounds 10 Hang KBS 53,35(70,44) 10 Push Press 95,65(135,95) 10 Front Squats

4-6-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 300m Row 12 Wall Ball 20,16 12 MB V-Ups 5 Burpees 20 Sec Handstand Hold/Walk Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups