6-7-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Jumping Lunges Push Ups V-Ups Metcon Metcon (Time) 21-15-9-6 KB Swing 53,35 Wall Ball 20,16 A...

6-6-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Lunges V-Ups Tabata Jump Rope Leg Drops Scorpion Kicks Push Ups Weightlifting Front Squat (5-5-4-4-3-3-2-2) Metcon Metcon (Time) 10-1 Deadlifts 155,105(225,1... read more

6-3-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Squat Holds Air Squats Tabata Jump Rope Burpees Push Ups Hand Stands Metcon Metcon (Weight) Sally Rec. 95,65 Metcon (Time) 4 Rounds 5...

6-2-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Inch worms Squat Holds Air Squats Tabata Mountain Climbers Leg Drops Scorpion Kicks Push Ups Metcon Metcon (Time) For Time 7-1-7 Hang Snatch 95,65(135,95) OH...

6-1-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row Tabata Jumping Jacks Sit Ups Push Ups Air Squats Metcon Metcon (Time) For Time 2 Rounds 10 SB Thrusters 10 SBPU 10 SB V-Ups 6 BSBT...

5-31-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Squat Holds Air Squats Tabata Jump Rope Glute Bridges Push Ups Hand Stands 5 Down Dogs 4 Sampson Stretches Metcon Metcon (Time) 10-1...

MURPH

CrossFit ThunderDome – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael...

5-28-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds 5 SBWB 35,30(50,35) 10 OHS 95,65(135,95) 10 HSPU or 4 WW ~~~~~~~~~~~~~~~ 500m Row

5-27-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Good Mornings Tabata Jump Rope Sit Ups Leg Drops Glute Bridge Metcon Metcon (Time) 5 RFT (7) **Each Partner 250m Row...

5-26-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Side Leg Kicks Scorpion Kicks Tabata Mountain Climbers Air Squats Push Ups Hand Stands Skill Work Kipping Metcon Metcon (Time) 4 RFT 25...