11-15-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) As a group 2 Rounds 20 Jumping Jacks 10 Air Squats 10 Good Mornings 10 Push Ups 30 Sec Handstands Frankenstein Walks High Knees Skill Work DUs Metcon...

11-14-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Tabata Jump Rope Burpees Push Ups Handstands Metcon Metcon (Weight) 8 Min EMOM 3 Deadlifts 2 Power Cleans 1 Jerk...

11-12-16

CrossFit ThunderDome – CrossFit Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box...

11-11-16

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ Wall Ball x2 20,16(30,20) Squat Cleans 135,95(205,135) STOH 200m Run after even rounds

11-10-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Lat Lunges Tabata Mountain Climbers Push Ups Burpees Handstands Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP...

11-9-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Mountain Climbers Jumping Jacks Air Squats Push Ups Handstands Frankenstein Walks Metcon Metcon (Weight) Sally Rec-95,65 Metcon (Time) 800m Run ~~~~~~~~~~~~~~~~~ 3 Rounds 10 Deadlif... read more

11-8-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 15 Plate Push Ups (20) 8 BFB (12) 10 Thrusters 95,65(115,85) 2 Rope Climbs ~~~~~~~~~~~~~~~~~ 400m Row Skill Work Rope Climbing skill work

11-7-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Tabata Jump Rope Burpees Push Ups Handstands Metcon Metcon (Time) 21-15-9 BBJ- Overs 24,20 Wall Ball 20,16 DUs **Scaled x3...

WOD #1

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 20 Plate Push Ups 10 Bar Facing Burpees 10 Thrusters 95,65 30′ Sled Pull 130,100 Metcon (Time) For Time 2 Rounds 8...

11-4-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Lat Lunges Handstands Tabata Jump Rope Frankenstein Walks Push Ups Handstands Skill Work Any movement in today’s WOD. Metcon Metcon (Time) 4 Rounds...