Archives

8-25-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds (1 Min each) AB / Row Air Squats Inchworms KB Good Mornings 35,26 Metcon Metcon (AMRAP – Reps) 12 Min AMRAP w/ Partner Snatch 3000,2200 Reps...

8-26-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9 Seated Press 95,65 Front Squats ~~~~~~~~~~~~~~~~ 12-9-6 Cals on AB Demon Swings 40,30 ~~~~~~~~~~~~~~~~ 240′ OVL 95,65

8-30-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 2 Rounds 45 Hang Snatch 115,75 45 Back Squat 45 Box Jumps 24,20 ~~~~~~~~~~~~~~~~~~~ 45 Cal AB

8-31-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Good Mornings Tabata Jump Rope Lunges Frankenstein Walks Push Ups Metcon Metcon (Time) 30 DUs (50 DUs) ~~~~~~~~~~~~~~~ 10-1 SBWB 35,30(50,35)...

9-1-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 45/10 Row / AB Air Squats Handstand Walk/Hold To the clock. Work for 45 secs then rest for 10. Metcon Metcon (AMRAP – Rounds and Reps)...

9-2-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP Wall Ball 20,16 Hang Snatch 115,75 Alt KB Swings 53,35

9-4-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Gerard Dewan (Time) Hero WOD Monday Gerard Dewan Ladder3 21-15-9 Clean...

9-5-17

CrossFit ThunderDome – CrossFit Weightlifting Bench Press (5×5 all at same weight ) Metcon Metcon (Time) 6-1-6 SBWB 35,30(50,35) Box Jumps 24,20(30,24) HSPU (Deficit) Metcon (No Measure) Tabata Candlestick or V-Ups MB Twist

9-6-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds AB / Row Air Squats Inchworms Weightlifting Power Clean (5-4-3-3-2-2-1-1) Metcon Metcon (Time) For Time 30 DUs(50) ~~~~~~~~~~~~ 3 Rounds 15 Wall Ball 20,16(30,20 15 Goblet...

9-7-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Jumping Jacks Air Squats Good Mornings Frankenstein Walks Metcon Cardio Test (Time) Chipper 800m Run 18 Burpees 800m Row 18 Burpees 3k on AB 18 Burpees