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...

5-25-16

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 Weightlifting Snatch (3-3-3-2-2-2-1-1) Metcon Metcon (Time) For Time: 800m Run...

5-24-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row Tabata Squat Holds Frankenstein Walks Side Leg Kicks Scorpion Kicks Tabata Jumping Jacks Air Squats Leg Drops Glute Bridge 10 Upward Dogs 4 Sampson Stretch Skill...

5-23-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Air Squats Push Ups 500m Row Weightlifting Bench Press (1 Max Rep @ 75%, 3×3@85%, 2×1@95%) Metcon Metcon (AMRAP – Rounds and ... read more

5-21-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9-6 600-400-200-500m Row KB Swing 53,35 Wall Ball 20,16

5-20-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Sit Ups Push Ups Hand Stands Metcon Metcon (Time) 4 Rounds (6) 300m Row 12 GHD...

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...