3-21-16

CrossFit ThunderDome – CrossFit Warm-up TD Tabata (No Measure) Tabata Jumping Jacks Jump Rope Push Ups Sit Ups Tabata Burpees Hand Stands Sit Ups Air Squats Metcon Metcon (Time) In teams of 2 4 Rounds for...

16.4

CrossFit ThunderDome – CrossFit Metcon (AMRAP – Rounds and Reps) 16.4 ~~~~~~~~~~~~~~~~ 55 Deadlifts 225 / 155 55 WB 20 / 14 55 Cal Row 55 HSPU

3-19-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21 Rounds for Time 5 GHD Sit Ups 10 Plate Push Ups 15 Trucker Squats 25,10 250m Row

3-18-16

CrossFit ThunderDome – CrossFit Warm-up Tabata P (No Measure) Tabata Jump Rope Mountain Climbers Pistols Push Ups Tabata Jumping Jacks Good Mornings Pistols Hand Stands Skill Work Practice and work on any gymnastic movements. ie Handstand,...

3-17-16

CrossFit ThunderDome – CrossFit Warm-up Tabata-Roxanne (No Measure) 200m Run / 250m Row Tabata Push Ups Sit Ups Air Squats Mountain Climbers Roxanne Weightlifting Back Squat (5,4,3,2,1 Work your way up in weight. Heavy!!) Metcon Metcon...

3-16-16

CrossFit ThunderDome – CrossFit Warm-up Row/Tabata (No Measure) 250m Row Tabata Air Squats Burpees Broad Jumps (across the gray) Push Ups Tabata PVC Snatch Drops PVC OHS PVC Pass Through Sit Ups Metcon Metcon (Weight) 8...

3-15-19

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 (Weight) 8 Min EMOM 12 Push...

3-14-16

CrossFit ThunderDome – CrossFit Warm-up TD Tabata (No Measure) Tabata Jumping Jacks Jump Rope Push Ups Sit Ups Tabata Burpees Hand Stands Sit Ups Air Squats Metcon Metcon (Time) Deck of Death Hearts = Ring Dips...

Community WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 200 DU’s / 400 Singles 2500m Row 150 Sit Ups Metcon (Time) 3 Rounds 5 Wall Walks 15 SBWB 50,35 30 Goblet Squats 53,35 30 Seated Press 95,55...

3-11-16

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 (Time) 20-16-12-8-4 Wall Ball 20,16 (30,20) KB...