3-22-18

CrossFit ThunderDome – CrossFit Weightlifting Front Squat (4×6@80%, 2×4@90%, 2×2@95%) Metcon Metcon (AMRAP – Reps) 24 Min EMOM Odd Mins 8 Hang Snatch 95,65 Mins 2-4-6 Max T2B Mins 8-10-12 Max Slam Balls 35,30 Mins 14... read more

3-21-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Inchworms Handstands Tabata Jump Rope Air Squats Push Ups Handstands Weightlifting Push Press (3×6@80% — 3×2@95%) Metcon Metcon (AMRAP ... read more

3-20-18

CrossFit ThunderDome – CrossFit Weightlifting Squat Clean (2×5@70%, 2×3@80%, 3×1 @95%) Metcon Metcon (Time) 1-10 Ladder Thrusters 95,65 1 Rope Climb after each set Scaled rope Climbs is 5 Chin Ups

3-19-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) 5 Min EMOM-Kinda 10 Alt KB Swings 53,35 Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

3-17-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 30 V-Ups 800m Run ~~~~~~~~~~~~~~~ 2 Rounds 40 KB Swings 53,35 40 Front Squats 95,65 40 Push Press 95,65 40 Box Jumps ~~~~~~~~~~~~~~~ 100 Tuck Ups

3-16-18

CrossFit ThunderDome – CrossFit Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205...

3-15-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9 BOBs Hang Clean 115,75(155,105) Handstand Push Ups Metcon (No Measure) Get in your extra work

3-14-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Frankenstein Walks Floor Sweeps Tabata Jump Rope Air Squats Good Mornings Burpees Metcon Metcon (Time) 40-30-20-10 DUs *Scaled is 2x Singles Wall Ball...

3-13-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 4 Hang Squat Clean to OH Rec- 135,85 Metcon (Time) For Time 800m Run ~~~~~~~~~~~~~~~~~~ 4 Rounds 10 Snatch 115,75 3 Max Effort PU (MU) ~~~~~~~~~~~~~~~~~~...

3-12-18

CrossFit ThunderDome – CrossFit Weightlifting Bench Press (6x6x6) Metcon Metcon (AMRAP – Reps) 4 Rounds 3 Min AMRAP 1 Min Max Cal AB 1 Min Max SBWB 50,35 1 Min Max SB V-Ups ~~~~~2 Min Rest~~~~~