11-5-18

CrossFit ThunderDome – CrossFit Weightlifting Banded Deadlifts (Green band / approx 60% of 1RM) Metcon Metcon (AMRAP – Reps) 15 Min AMRAP 2 Rounds 15 Power Cleans 135,85(185,125) 15 STOH 15 Back Squats Max Bar Facing...

11-2-18

CrossFit ThunderDome – CrossFit Metcon (AMRAP – Reps) 16 Min AMRAP 2&4 Max Pull Ups 6&8 Max HSPU 10&12 Max OHS 95,65 14&16 Max BFBs 8 Wall Balls on All Odd rounds 20,14 Metcon Metcon

11-1-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 30-25-20-15-10 RKBS 53,35(80,53) Sit Ups 10m Shuttle Run 16 Min Cut Off

10-31-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9 SB Push Ups Alt KB Swings SB V-Ups 9 Min Cut Off KB 53,35(70,44) SB 35,30(50,35) Metcon (Time) Halloween Chipper 400m Run 25 Dead Raisers 95,65(115,85) 15 Goblin...

10-30-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata Mountain Climbers Burpees Air Squats Handstands Metcon Metcon (Time) 21-15-9-6 600-400-200-500m Row KB Swing 53,35 Wall Ball 2... read more

10-29-18

CrossFit ThunderDome – CrossFit Metcon Metcon (4 Rounds for reps) 3 Min AMRAP x4 30 DUs (50) 250m Row/500m AB MAX Thrusters 95,65(115,75) 1 Min Rest between rounds

10-27-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 2 Rounds 30 Alt Wall Ball 20,16 30 Hang KBS 53,35 20 BBJ 24,20 30 Hang Snatch 95,65 30 Seated Press – Same 30 Goblet Squats -Same ~~~~~~~~~~~~~~~~~ 100...

10-26-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 15 Slam Balls 35,30(50,35) 15 KB Swings 53,35(70,44) 15 Pull Ups Metcon (No Measure) Skill work

10-25-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 P Cleans 155,105(175,125) 7 Front Squats – Same 10 T2B 20 Lat Bar Hops

10-24-18

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (5-4-3-3-3) Metcon Metcon (Time) 10-1 Deadlifts 155,105(185,125) HSPU 8 Wall Ball 20,14(30,20) 10-1 on DL & HSPU 8 Wall Ball each round