9-9-16

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) Partner Sprint 10 Rounds (12) 200m Row...

9-8-16

CrossFit ThunderDome – CrossFit Warm-up Tabata (No Measure) 300m Row Tabata Jumping Jacks Jump Ropes Push Ups Air Squats Tabata Mountain Climbers Hand Stands Air Squats Sit Ups Metcon Metcon (Time) 5 Rounds 7 BBJ 24-20...

9-7-16

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 Weightlifting Power Clean (4-4-3-3-2-2-1-1) Metcon Metcon (Time) 10-1 Squat Cleans 135,95(15... read more

9-6-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata. Jump Rope-DU Burpees Squat Holds Air Squats Tabata Jump Rope-DU Good Mornings Push Ups Handstands Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell...

9-5-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Good Mornings Mountain Climbers Push Ups Metcon Metcon (Time) 1k Run ~~~~~~~~~~~~~~~~~ 3 Rounds 15 Thrusters...

9-3-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 1 Mile Run 120 Back Squats 135,95 120 Box Jumps 24,20 120 KB Swing 53,35 ~~~~~~~~~~~~~~~ 3000m Row

9-2-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Hold Push Ups Handstand Tabata Good Mornings Air Squats Sit ups Handstand Metcon (AMRAP – Rounds and Reps) Partner AMRAP 20 Min 5 –...

9-1-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata PVC pass through Squat Hold PVC OHS Sit ups Tabata Jumping Jacks Squat Hold Push Ups Hand Stands Skill Work Turkish Get Ups Metcon Metcon (AMRAP –...

8-31-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 20 MB Thrusters 20 OH MB Lunges 20 MB Sit Ups Weightlifting Bench Press (4×10 all at same weight ) Followed by 3×10 of...

8-30-16

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) 3 Rounds 20 Heavy Rope 10 Hang Cleans...