11-28-18

CrossFit ThunderDome – CrossFit Weightlifting Bent Over Row (6 Sets of 8 as an EMOM ) 4 Curl Grip and then 4 Over hand every minute for 6 minutes. Metcon Metcon (AMRAP – Reps) 22 Min...

11-27-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 400m Run 15 KB Swings 53,35 15 Box Jumps 24,20 20 Air Squats Metcon (No Measure) On your own 21-15-9 GHD Sit Ups V-Ups

11-26-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 4 Min EMOM 1 Shuttle 12 Heavy Rope Metcon (Time) 10-1 (11) Hang Clean 95,65(135,95) Push Press **no Jerk Wall Ball 20,14(30,20)

11-24-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 4 Rounds (each) 12 GHD Sit-Ups 25,15 16 Alt KBS 62,44 20′ OHKB Lunges 53,35 8 BBJO 24,20 20′ OHKB Lunges ~~~~~~~~~~~~~~~~ BO-80 Pull Ups Ring MU=4...

11-23-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ 800m Run Bear Complex 95,65(135,95) Pull Ups x2 KB Swings 53,35(70,44) x2

11-22-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3 20 Min AMRAP 200m Run 250m Row DB HC&J 50,40 Athlete 1 will perform as many reps as possible until athletes 2&3 are finished...

11-21-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 1k Run ~~~~~~~~~~~~~~~ 3 Rounds 16 Hang KBS 53,35 25 Thrusters 85,55 ~~~~~~~~~~~~~~~ 1k Run 1k Run is to the 1st school entrance and back.

11-20-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 4 Rounds 5 SBWB 35,30(50,35) 10 Bk Sqt 135,95(165,115) ~~~~~~~~~~~~~~~~~ 4 Rounds 200m Run 15 SB V-Ups(GHD Sit Ups) ~~~~~~~~~~~~~~~~~ 800m AB 20 Min Cut Off

11-19-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Metcon Metcon (No Measure) 9 Min EMOM Switch Every minute 1. 12 Bent over Rows 2. 12 Horizontal Rows 3. 12 Rear Band Flies Metcon...

11-17-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner WOD For Time 400m Barbell Carry 40 GHD 40 Wall Ball 20,14 ~~~~~~~~~~~~~~ 40 Hang P-Snatch 40 Pull Ups ~~~~~~~~~~~~~~ 40 Cals on AB 100 BBJ RX-115,85