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...

5-7-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 30 Sit Ups ~~~~~~~~~~~~~~ 3 Rounds 10 SBWB 53,35 15 Box Jumps 24,20 15 T2B 10 SBPU ~~~~~~~~~~~~~~ 500m Row

5-6-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 400m Run Cindy x2 Metcon Metcon (Weight) 7 Min EMOM 5 OHS Metcon (Time) 4 RFT 15 Wall Ball 20,16(30,20) 5 KB Complex 53,35(70,53) 10 HSPU...

5-5-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Mountain Climbers Lunges Air Squats Tabata Jump Rope Inch Worms Inch Worms Hand Stands “Sally” Rec – 95,65 Metcon Metcon (Time) 800m Run 3 Rounds...

5-4-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats 4 Min EMOM Row Jump Rope Sit Ups Hand Stands Weightlifting Snatch (8min 8-1 to max) Metcon Metcon (Time)...

5-3-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Lat Lunges Push Ups Tabata Jump Rope Air Squats Sit Ups Push Ups Metcon CF ThunderDome FGB (AMRAP – Reps) FGB Style Box...

5-2-16

CrossFit ThunderDome – CrossFit Warm-up CFTD HS (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Sit Ups Push Ups Hand Stands Metcon Metcon (Weight) 8 min EMOM- Kinda 2 TNG...

4-30-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 150 Sit Ups ~~~~~~~~ 2 Rounds 30 Deadlifts 115,75 30 Goblet Squats 53,35 30 Hang Cleans – Same 30 Push Press – Same 30 Wall Ball 20,16...

4-29-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats 4 Min EMOM Row Jump Rope Sit Ups Hand Stands Metcon Metcon (Time) Partner WOD 10 Rounds 250m Row...