Archives

4-17-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) If you’re late for the class you WANT to be in, Consider yourself early for the class you WILL be in. Weightlifting Deadlift (2×8@60%,2×8@70%,2×8@80%) All ... read more

4-18-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Mountain Climbers Supermans Good Mornings Handstands Metcon Metcon (Time) For Tine 20 Wall Ball 20,14 20 Cleans 115,75(135,95)..... read more

4-19-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Chipper 600m Run 30 Alt KB Swings 53,35(70,44) 30 Goblet Squats 400m Row 30 Hang KB Snatch 30 KB SDHP Cal on AB 16,14(30,22) Metcon (Time) Chipper 400m Run...

4-20-18

CrossFit ThunderDome – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Clean and Jerk (6 Min...

saturday wod

CrossFit ThunderDome – CrossFit 5 RFT 200M RUN 30 DU (60 SINGLES OR 30 DU ATTEMPTS) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ SQUAT CLEANS/POWER CLEAN AND FRONT SQUAT 5,4,3,2,1 (75%,80,85,90,95) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 10 MINUTE RE... read more

4-23-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Hold Air Squats Good Mornings Tabata Jumping Jacks Floor Sweeps Push Ups Hand Stands Metcon Metcon (Weight) Sally Rec- 135,95 Metcon (AMRAP – Rounds...

4-24-18

CrossFit ThunderDome – CrossFit Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis,...

4-25-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Burpess Frankenstien Walks Air Squats Tabata Mountain Climbers Good Mornings Air Squats Handstand Holds Metcon Metcon (Time) 3 RFT 400m Run 15 Burpees 25 Air...

4-26-18

CrossFit ThunderDome – CrossFit Skill Work Rope Climbing Metcon (AMRAP – Rounds and Reps) 15 Min 1+ 800m Run (Once) Rope Climb BBJ 24,20(BMU) Sqt Snatch 95,65(135,95) ~~~~~~No Rest~~~~~~~ Max Effort 800m Run 800m Run (Time)...

4-27-18

CrossFit ThunderDome – CrossFit Weightlifting Push Press (3×5 then 3×3 then 1RM) Metcon Metcon (Time) 12 Rounds IGYG 6 KB C&J 53,35(70,44) 8 HSPU 10 Goblet Squats (KB)