12-30-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Teams of 3 DB-40,30 300m DB Run 100 DB Thrusters 300m DB Run 100 Cals on Rower 100 DB C&J Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP...

12-29-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) Every 2 minutes (8 Rnds) 10 Thrusters 95,65 10 Bar Facing Burpees Score is number of rounds completed within the allotted 2 minutes.

12-28-17

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 (Time) For Time 40 Box Jump Overs 24,20 30 Hang...

12-27-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-18-15-12-9-6 Wall Ball 20,16(30,20) 10 Plate PU 50′ OHPL 45,25(55,35) Following each wall ball set Skill Work Work on Snatch Deadlifts And Snatch Drops

12-26-17

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 10 Deadlifts 185,125 5 HSPU *Scaled HSPU is 2 Wall Walks...

12-23-17

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) Teams of 2 Row 175,150 12 GHD Sit Ups Metcon (AMRAP – Rounds and Reps) Teams of 2 20 Min AMRAP 10 Thrusters 95,65 10 Pull Ups 10...

12-22-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 600m Run ~~~~~~~~~~~~~~~~~~~~~ 3 Rounds 12 Box Jumps 24,20(30,24) 12 Plate Burpees 25 12 Slam Balls 35,30(50,35) ~~~~~~~~~~~~~~~~~~~~~ 600m Run

12-21-17

CrossFit ThunderDome – CrossFit Metcon 12 Days of Christmas (Time) 12 Days of Christmas 1 Wall Walk(Complex) 2 Plate Push Ups 3 Hang Snatch 95,65(135,95) 4 Sit Ups 5 Pull Ups(C2B) 6 Push Press 7 Hang...

12-20-17

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (Time) 4 Rounds 12 Ring Dips 9 Plate Push Ups 6 C&J 155,105 3 Plate Burpees ~~~~~~~~~~~~~~~ 400m Row Burpees will be on a 25# plate Scaled Ring Dips...

12-19-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 Deadlifts BW (1.5BW) 10 Pull Ups (C2B) 25 DUs BW is your own body weight 1.5BW is 1 1/2 your own...