Archives

11-8-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Junk Yard Dog Metcon Metcon (AMRAP – Rounds) Max Effort EMOM Odd Rounds 200m Run Even Rounds 16 Wall Ball 20,16(30,20) 10 Min Cap Metcon (Time) 4 Rounds...

11-9-17

CrossFit ThunderDome – CrossFit Warm-up Tabata-Roxanne (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Roxanne Metcon Metcon (Time) 10-1 Alt KB Swing 53,35(70,44) Goblet Squats DUs (15 Every Round) ~~~~~~~~~~~~~~~~~~~~ 15

11-10-17

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 Metcon (AMRAP – Rounds and Reps) 15 Min 1+ Bear Complex...

11-13-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Back Extensions Inchworms Air Squats 50 Secs of work 10 Secs to transition Weightlifting Snatch (5-5-4-4-3-3-1-1 ) Metcon Metcon (Time) 20-16-12-8-4 Thrusters 95,65 BBJ 24,20 **(1... read more

11-14-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Jump Rope Burpees Lunges Handstands Skill Work DUs Metcon Metcon (Time) 10-1 Wall Ball 20,16(30,20) KB Swings...

11-15-17

CrossFit ThunderDome – CrossFit Metcon The CrossFit Football Total (Total Weight)

11-16-17

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 Metcon (Time) For Time 30 Thrusters 95,65(115,85) 40 Wall Ball 20,16(30,20).... read more

11-17-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope PVC Pass Through OH-PVC Squats Handstands Tabata Jump Rope Inchworms Good Mornings Handstands Metcon Metcon (Time) For Time w/Partner 90 Sec HSH (60’HSW) ~~~~~~~~~~~... read more

11-18-17

CrossFit ThunderDome – CrossFit Metcon Metcon Metcon (Time) 100 DU ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 3 Rounds 10 Lunges 135,95 (185,125) 10 HSPU 3 Rope Climbs ( legless) 10 Front Squats 10 Pull Ups ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cal AB 12, 15 New...

11-20-17

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 Metcon (Time) 4 Rounds 10 Thrusters 95,65(135,95) 15 Box Dips (Ring...