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12-1-16
CrossFit ThunderDome – CrossFit Warm-up Weightlifting Overhead Squat (4×5 off the rack if needed) Metcon Metcon (Time) For Time 800M run ~~~~~~~~~~ . 4 rounds 12 Hang Snatch 12 OHL ~~~~~~~~~~ 800M run [85,55(95,70-AB)]
11-30-16
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Burpees Air Squats Broad Jumps Tabata Jump Rope Mountain Climbers Good Mornings Push Ups Roxanne Metcon Metcon (Time) 600,400,200 . 3 Rounds 30,Wall Ball 20,16(30,20)...
11-29-16
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats High Knees Tabata Jumping Jacks Burpees Push Ups Handstands Metcon Metcon (Weight) 8 Min EMOM 3 Power Cleans 2 Hang Cleans...
11-28-16
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Mountain Climbers Push Ups Air Squats Tabata Burpees Jumping Lunges Air Squats Sit Ups Metcon Metcon (Time) 50 DUs ***125 Singles ~~~~~~~~~~~~~~~ 5 Rounds 5...
1-26-16
CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Teams of 3 3 Rounds 30 Box Jumps 24,20 30 Seated Press 95,55 30 Hang Cleans 30 Front Squats 30 Wall Ball 20 Demon Swings 40,25 Metcon (No Measure)...
11-25-16
CrossFit ThunderDome – CrossFit Warm-up Tabata HS (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstand Tabata Jump Rope Sit Ups Push Ups Handstand Metcon Metcon (Time) 800m Run ~~~~~~~~~~~~ . 21-15-9 Hang Snatch 115,75...
Thanksgiving WOD
CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Turkey Utopia 10 Burpees 65 Box Jumps 24,20 10 Burpees 50 Squat Cleans 115,85 10 Burpees 90 Wall Ball 20,16 10 Burpees 2 Rope Climbs 1621m Row or Run
11-21-16
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Sit Ups Tabata Mountain Climbers Burpees Push Ups Handstands Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 7 SCT...