9-21-18

CrossFit ThunderDome – CrossFit Warm-up Tabata HS (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstand Tabata Jump Rope Sit Ups Push Ups Handstand Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10...

9-20-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 8-1 SDHP 53,35(70,44) Goblet Squats ~~~~~~~~~~~~~~ 300m Row/600m AB ~~~~~~~~~~~~~~ 1-8 SDHP Goblet Squats

8-19-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Hang Cleans 95,65(115,85) 7 Thrusters 9 BOBs Metcon (No Measure) Tabata Hollow Rocks V-Ups Tuck Ups Flutter Kicks

9-17-18

CrossFit ThunderDome – CrossFit Metcon Tillman (Time) 7 Rounds For Time 7 Deadlifts (315/205 lb) 200 meter Sprint 15 Pull-Ups 45 seconds Rest Football player Pat Tillman enlisted in the U.S. Army in 2002. He was...

9-15-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 2 Rounds 60 Sit Ups 50 DUs **90 Singles 40 Box Jumps 24,20 30 Push Press 135,95 20 Squat Cleans – Same 10 Demon Swings 40,25 ~~~~~~~~~~~~~~~~...

9-14-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) RX 20 Min IGYG 6 Hang Snatch 115,75 7 OHS 8 MC Push Ups 1 Partner Working 1 Partner Performing DUs RX+ 20 Min IGYG...

9-13-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 20 KB Swing 53,35(70,44) 20 DB Snatch 40,25(50,35) 10 Box Jumps 300m Row/600m AB DB Snatch – Must alternate arms each rep and one head of DB...

9-12-18

CrossFit ThunderDome – CrossFit Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round...

9-11-18

CrossFit ThunderDome – CrossFit Metcon 9/11 Memorial WOD (Time) 4 Rounds 11 Deadlifts 115,75 11 Hang Cleans 11 Push Press 11 Wall Ball 20,16 11 Goblet Squats 53,35 11 Alt KB Swings 53,35 11 Thrusters 11...

9-10-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) Deadlift Sally Rec 155,105 No Reverse grip Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 SBWB 35,30(50,35) 10 SB V-Ups 5 Plate Burpees