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Archives
7-1-17
CrossFit ThunderDome – CrossFit Warm-up Tabata Basic (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Good Mornings Tabata Jumping Jacks Lateral Lunges Push Ups Handstands Metcon Metcon (Time) Teams of 3 400m Run 150 Sit-Ups...
7-3-17
Announcements On July 4th CrossFit ThunderDome will only WOD at 8:30 and 9:30am. Have a happy and safe 4th of July.On July 4th CrossFit ThunderDome will only WOD at 8:30 and 9:30am. Have a happy and...
7-4-17
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Lat Lunges Tabata Mountain Climbers Push Ups Sit Ups Handstands Metcon Independence Day (Time) Partner Chipper WOD 1776m Row (Split) (56)...
7-7-17
CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 800m Run ~~~~~~~~~~~~~~ 7 Rounds 7 Thrusters 95,65 7 Burpees 7 Pull Ups ~~~~~~~~~~~~~~ 30 Cal AB
7-11-17
CrossFit ThunderDome – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
7-12-17
CrossFit ThunderDome – CrossFit Warm-up () Metcon Metcon (AMRAP – Reps) Flowers Deadlifts 155,105 RX is the above weight Score is how many reps you get without dropping Metcon (Time) 15-12-9-6 Hang Snatch OHL 95,65(100,75-AB) HSPU...
7-13-17
CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 25 Wall Ball 20,16(30,20) 15 Slam Ball 35,30(50,35) 20 Cal Row/AB (25) **Switch Row/AB each round