5-11-15

CrossFit ThunderDome – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Metcon Metcon (Weight) 6 Min...

5-9-15

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Teams of 3 200m Slosh Pipe Run 20 OH Slosh Pipe Squats 45 Seated Press 95,65 45 Box Jumps 24,20 45 Plate Push Ups 200m Slosh Pipe Run 20...

5-8-15

CrossFit ThunderDome – CrossFit Warm-up (No Measure) 10 Minutes Stretching Group a Warm Up Skill Work Work on TGU & Shoulder mobility Metcon Metcon (Time) For Time 6 TGU 53,35(8) ~~~~~~~~~~~~~~~~~~~~~~~~ 4 Rounds 10 Wall Ball...

5-7-15

CrossFit ThunderDome – CrossFit Warm-up (No Measure) 10 Min Stretch Group Warm Up Roxanne Metcon Metcon (Time) 10-1 Hang KB Snatch 53,35 Box Jumps 24,20 Thrusters 95,65 3 Burpees every 3 Minutes

5-5-15

CrossFit ThunderDome – CrossFit Warm-up (No Measure) 10 Min of stretching Group Warm up Metcon Metcon (Time) 5 RFT 7 TNG Squat Cleans 95,65 10 Pull Ups 7 TNG Squat Cleans 95,65 10 Plate Push Ups...

5-5-15

CrossFit ThunderDome – CrossFit Warm-up (No Measure) 10 Min of stretching Group Warm up Metcon ()

5-4-15

CrossFit ThunderDome – CrossFit Warm-up (No Measure) 10 Mins of Stretching Group Warm Up Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Wall Ball 20,16 10 SDHP 53,35 10 Goblet Squats 53,35 10...

5-2-15

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 3 Rounds 400m Slosh Pipe Run W/ 10 OHS @ the road 30 Wall Ball 20,16 50 Sit Ups (4 Person Team will add a round) (2 Person...

5-1-15

CrossFit ThunderDome – CrossFit Warm-up (No Measure) 10 min stretching Group Warm Up Skill Work Kipping pull ups, muscle ups Metcon Metcon (Time) 2 RFT 800m Run 15 Wall Ball 20,16 10 Hang Snatch 95,65 10...

4-10-15

Main – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Burgener Warm-up (No Measure) BURGENER WARM-UP:...