10-19-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Frankenstein Walks Cherry Pickers Tabata Jump Rope Air Squats Jumping Lunges Handstands Metcon Metcon (AMRAP – Rounds) 5 Min EMOM 12 KBS 53,35(70,44)..... read more

10/18/17

CrossFit ThunderDome – CrossFit Metcon (Time) For Time 400m Run ~~~~~~~~~~~~~~~ 4 Rounds (5) 3 Sqt Snatch 115,75(135,95) 30′ OHWL 15 T2B (+2BMU) ~~~~~~~~~~~~~~~ Cal AB 20,17(25,21)

10-17-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (AMRAP – Rounds) 5 Min EMOM 20 Wall Ball 20,16 (30,20) Metcon (Time) 7 Rounds for Time 3 Cleans...

10-16-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squat Inchworms Tabata Jump Rope Air Squats Push Ups Handstands Metcon Metcon (AMRAP – Reps) 24 Min AMRAP Evens 1-6 Max Pull...

10-13-17

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 (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats...

10-11-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) Chipper 800m Run 2 Rounds 16 Plate Burpees 16 Hang KB Snatch 53,35(70,44) 8 Demon Swings 35,25(40,30) 20...

10-10-17

CrossFit ThunderDome – CrossFit Weightlifting Snatch Grip Deadlift (8 Min EMOM 3×5@60-70% Max Snatch weight 5×3 @ 100%) Metcon Metcon (Time) 600-400-200 21-15-9 Hang C&J 115,75(155,105) Ring Dips ~~~~~~~~~~~~~~~~~~~~ Cal on AB... read more

10-9-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 20 Wall Ball 20,16;30,20 15 Pull Ups 10 Deadlifts 185,125(225,165) Rest...

10-7-17

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) Cal on AB 125,100(160,120) 150 V-Ups Metcon (Time) 18 Rounds (6 each) 10 Alt KB Swings 53,35(70,44) 8 Hang Snatch 95,65(115,85) 8 OHS 5 BBJ (3 BMU) 200m...