6-24-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Frankenstein Walk Lunge Twists Cherry Pickers Push Ups Handstands Metcon Metcon (Time) Partner WOD 4 Rounds (each) (5=RX+) 250m Row 10 KB Snatches 53,35 10...

6-23-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Good Mornings Push Ups Hand Stands 400m Run Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Snatch 135,85(155,105)...

6-22-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Lunges Sit Ups Tabata Mountain Climbers Good Mornings Air Squats Push Ups Weightlifting Back Squat (4×12) Metcon Helen (Time) 3 Rounds for time...

6-21-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Jumps Lunges Sit Ups Tabata Jump Rope Good Mornings Air Squats Push Ups Metcon Metcon (Time) 4 Rounds 5 Squat Cleans 135,95(185,125) 10 SB...

6-20-16

CrossFit ThunderDome – CrossFit Warm-up Tabata-Roxanne (No Measure) 200m Run / 250m Row Tabata Push Ups Sit Ups Air Squats Mountain Climbers Roxanne Weightlifting Strict Press (6-4-3-3-2-2) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min...

6-18-16

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

6-17-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Jumping Lunges Good Mornings V-Ups Tabata Jump Rope Air Squats Mountain Climbers Push Ups Weightlifting Back Squat (5-4-4-3-3-2-2) Metcon Metcon (Time) 4 RFT 25 DUs...

6-16-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Air Squats Lunges Tabata Mountain Climbers Side Leg Kicks Scorpion Kicks Push Ups Metcon Metcon (Time) 50 Wall Ball 20,16 4 Rounds 8...

6-15-16

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) 21-15-9-6 Hang Snatch 95,65(115,75) Pull Ups (C2B)...

6-14-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Jumps Lunges Sit Ups Tabata Jump Rope Good Mornings Air Squats Push Ups Weightlifting Clean and Jerk (5-4-4-3-3-2-2-1) Metcon Metcon (AMRAP – Rounds and...