4-23-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 2 Rounds 30 Wall Ball 20,16 30 KB Swing 53,35 30 Box Jumps 24,20 30 Hang Cleans 95,65 30 Seated Press – Same 30 Front Squats -Same ~~~~~~~~~~~~~~~~~ 100...

4-22-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Lunges Tabata Jump Rope Air Squats Push Ups Hand Stands Metcon Metcon (Time) Chipper 800m Run 20 Deadlifts 185,125 20 Wall...

4-21-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Push Ups Sit Ups Burpees Tabata Jump Rope Squat Holds Air Squats Hand Stands Metcon Metcon (No Measure) Roxanne Metcon (Time) Partner WOD 10 Rounds...

4-20-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Burpees Mountain Climbers V-Ups Tabata Jumping Jacks Air Squats Push Ups Hand Stands Metcon Metcon (Weight) 10 Min EMOM Switch Even & Odd 12 Pull...

4-19-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Push Ups Squat Holds Air Squats Tabata Jump Rope Broad Jumps Lunges Hand Stands Metcon Metcon (Time) 30 Sit Ups ~~~~~~~~~ 4 Rounds 10 HKBS...

4-18-16

CrossFit ThunderDome – CrossFit Warm-up Tabata P (No Measure) Tabata Jump Rope Mountain Climbers Pistols Push Ups Tabata Jumping Jacks Good Mornings Pistols Hand Stands Metcon Metcon (Weight) 8 Min EMOM 4 Deadlifts 3 Cleans 2...

4-15-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Squat Holds Air Squats Tabata Jumping Jacks Burpees Push Ups Hand Stands Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ Deadlift...

4-14-16

CrossFit ThunderDome – CrossFit Warm-up Metcon Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Hand Stands Tabata Jumping Jacks Good Mornings Lunges Push Ups Metcon (Distance) 12 Min AMRAP Partner Row for Meters #1...

4-13-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Mountain Climbers Jumping Jacks Lunges Push Ups Metcon Metcon (Time) 7 Rounds 7 SBWB 35,30(50,35) 7 SB Push...

4-12-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Jumping Jacks Good Mornings Hand Stands Tabata Jump Rope Air Squats Push Ups Hamd Stands Warm-up (No Measure) Tabata Jump Rope Jumping Jacks Good Mornings...