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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...
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...
5-13-16
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...