3-10-18

CrossFit ThunderDome – CrossFit Metcon Dirty 30 (Time) Dirty 30 For Time 30 Box Jumps 24/20 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 30 Back Extensions 30 Wall...

3-9-18

CrossFit ThunderDome – CrossFit Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb...

3-8-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 2 Min Max WB 20,14 1 Min Rest Max Effort Mile No Rest 2 Min Max WB Two scores, one WOD. The 2 minutes in your second...

3-7-18

CrossFit ThunderDome – CrossFit Weightlifting Snatch (4-4-3-3-2-2-1-1) Ran as an 8 Min EMOM. Few extra minutes at the end if needed to establish 1RM. Metcon Metcon (Time) 21-15-9 Thrusters 95,65(135,95) Pull Ups (+2MU) 3 Burpees every...

3-6-18

CrossFit ThunderDome – CrossFit Weightlifting Overhead Squat (5-4-3-2-1) Off the rack. On your own but within a 10 running clock. Metcon Metcon (AMRAP – Reps) 10 Min EMOM Odds-30 Sec HSPU-AMRAP Evens-30 Sec AB-AMCAP Work for...

3-5-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 4 – 3 Min AMRAPs 400m Run 1-Deadlifts 2-Wall Ball 3-SA DB PP 4-SA DB PP DL 155,115(225,155) WB 20,14(30,16) W@9′ DB 40,20(45,30) All females going to...

18.2

CrossFit ThunderDome – CrossFit 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats 50/35 Bar-facing Burpees 18.2a 1RM Clean **12 minute time cap- must complete both 18.2 and 18.2a in that time**

3-2-18

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (Time) 1-10 Front Squats 105,75 Bar Facing Burpees ~~~~~~~~~~~~~~~~~ 1RM Squat Clean 12 Min Time Cap Weightlifting Clean

3-1-18

CrossFit ThunderDome – CrossFit Metcon Skill Work Double Unders Metcon (No Measure) 8 Min EMOM Odd- 3 Clean Complex Even-4 Marine Corp Burpees 1 Clean Complex is; power clean to hang clean to hang squat clean...

2-28-18

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (5×5 then 3×3 ) Increase weight through your 5×5. 3×3 are all at the same weight. Metcon Metcon (Time) For Time 40 Wall Ball 20,14(30,16) 35 Alt KBS 53,35(70,44)...