Archives

11/21/17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 200m Run 15 Hang Snatch 95,65(115,75) 3 Rope Climbs (4) 200m Run 12 Squat Snatch 115,75(135,95) 2 Rope Climbs (3) 200m 9 Squat Snatch 135,95(155,105) 1 Rope...

11-22-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 25 MB V-Ups ~~~~~~~~~~~~~~~~ 40-30-20-10 Wall Ball 20,16 1/2 OHL 95,65(AB-110,90) ~~~~~~~~~~~~~~~~ 25 MB V-Ups

11-23-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Turkey Utopia 10 Burpees 65 Box Jumps 24,20 10 Burpees 53 Squat Cleans 115,85 10 Burpees 90 Wall Ball 20,16 10 Burpees 2 Rope Climbs 1621m Row or Run

The Turkey Flush

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Jump Rope Burpees Lunges Handstands Metcon Metcon (Time) 8-1 SDHP 53,35(80,53) Goblet Squats **10 DUs (20) ~~~~~~~~~~~~~~~...

11-27-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Jump Rope Burpees Lunges Handstands Metcon Metcon (Time) 4 Rounds 12 Deadlifts 155,105(205,145) 12 Box Jump Overs...

11-28-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Frankenstien Walks Good Mornings Tabata Jumping Jacks Air Squats Jumping Lunges Handstand Holds Metcon Metcon (Weight) 8 Min EMOM 6 Back Squats 6...

11-29-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) 5 Min EMOM 20 Wall Ball 20,16(30,20) Score is number of rounds completed within the minute Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell...

11-30-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Bench Press (8×6 @ same weight. Score is your LIGHTEST round ) 10 Min to establish weight then 8×6 every 1:30...

12-1-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 600m Run ~~~~~~~~~~~~~~~~~~~~~ 4 Rounds 10 Thrusters 95,65(115,85) 10 KB Snatch 53,35(70,44) 10 Pull Ups (+2BMU) ~~~~~~~~~~~~~~~~~~~~~ Cal on AB 20,16(25,21)

12-2-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Demon Swings 40,30 10 Hang Snatch 115,75 12 Back Squat 1 Partner performing movements 1 Partner 200m SB Run 35,30