Archives

11-9-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks PVC Good Mornings PVC Pass Through PVC OHS Metcon Metcon (Time) For Time 21-15-9 Hang Snatch...

11-10-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 10 HKB Cleans 44,26 10 KB Thrusters 20′ OHKB Lunges 20′ HS Walk ~~~~~~~~~~~~~~~~~ 100 DUs

11-12-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 30 Cal Air Bike ~~~~~~~ 2 Rounds 20 Jumping Jacks 20 Air Squats 10 Burpees Weightlifting Strict Press (8×5 on the clock with 2 Second hold at the...

11-13-18

CrossFit ThunderDome – CrossFit Metcon Metcon (3 Rounds for reps) 14 Min AMRAP Cals on Rower Alt DB GTOH 45,35(50,40) Box Jumps 24,20 Plate Burpees One Min Rest *FGB Style

11-14-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 SBWB 35,30(50,35) 10 SBPU 10 SB V-Ups 1 SB Drop & Retrieve Metcon (No Measure) Tabata SB Ab Press SB V-Ups...

11-15-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 5 Burpees 10 Air Squats 15 Jumping Jacks Warm-up (No Measure) Modified Bergner Warm Up Accessory Work Coach the Clean High Hang to PC...

11-16-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata Jumping Jacks Push Ups Burpees Handstands Weightlifting Bent Over Row (6 min EMOM 5 Curl Grip x 5 Wide...

11-17-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner WOD For Time 400m Barbell Carry 40 GHD 40 Wall Ball 20,14 ~~~~~~~~~~~~~~ 40 Hang P-Snatch 40 Pull Ups ~~~~~~~~~~~~~~ 40 Cals on AB 100 BBJ RX-115,85

11-19-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Metcon Metcon (No Measure) 9 Min EMOM Switch Every minute 1. 12 Bent over Rows 2. 12 Horizontal Rows 3. 12 Rear Band Flies Metcon...

11-20-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 4 Rounds 5 SBWB 35,30(50,35) 10 Bk Sqt 135,95(165,115) ~~~~~~~~~~~~~~~~~ 4 Rounds 200m Run 15 SB V-Ups(GHD Sit Ups) ~~~~~~~~~~~~~~~~~ 800m AB 20 Min Cut Off