5-19-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Sit Ups Tabata Jump Rope Good Mornings Push Ups Hand Stands Skill Work HSPU and Kipping Metcon Metcon (Time) 100 DUs...

5-18-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Mountain Climbers Lateral Lunges Push Ups Hand Stands 500m Row Weightlifting Deadlift (4,4,3,3,2,2,1,1) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Hang C&J 9... read more

5-17-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Hand Stands 500m Row Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

5-16-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row Tabata Jumping Jacks Squat Holds Air Squats Push Ups Weightlifting Back Squat Metcon Metcon (Time) Chipper 20 Thrusters 95,65(135,95) 20 Hang KB Snatch 53,35(70,44) 10 Squat...

5-14-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coach’s Preferrence Metcon Metcon (Time) For Time 21-15-9 Calorie Row Wall Ball 20,16 Deadlifts 185,125 ~~~~~~~~~~~ 400m Run ~~~~~~~~~~~ 21-15-9 Goblet Squats 53,35 SDHP 53,35 DUs or... read more

5-13-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks V-Ups Push Ups Air Squats Tabata Burpees Sit Ups Air Squats Hand Stands Metcon Metcon (Time) Partner WOD 4 RFT 250m Row 5 SBWB 35,30...

5-12-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 400m Run Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Push Ups Hand Stands Weightlifting Front Squat (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps)...

5-11-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Mountain Climbers Sit Ups Good Mornings Tabata Jumping Jacks Squat Holds Air Squats Push Ups Skill Work Rowing Instruction Row Tabata Metcon Metcon (Time) For...

5-10-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 200m Run Tabata Jump Rope Squat Holds Air Squats Jump Rope Push Ups Hand Stands Weightlifting Clean and Jerk (3,3,3,3,2,2,2,2,1,1) Metcon Metcon (AMRAP – Rounds and Reps) 12...

5-9-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Lunges Push Ups Hand Stands Skill Work Kipping Metcon Metcon (Time) 4 Rounds 12 Goblet Squats...