7-14-15

CrossFit ThunderDome – CrossFit Warm-up CFTD Lat Lunges (No Measure) 40 DU’s / 100 Singles 3 Rounds 20 Jumping Jacks 10 Lat Lunges 10 KB Good Mornings 10 Push Ups 10 V-Ups ~~~~~~~~~~~~~~~~~ Shoulder Mobility Hip...

7-13-16

CrossFit ThunderDome – CrossFit Warm-up Tabata-Roxanne (No Measure) 200m Run / 250m Row Tabata Push Ups Sit Ups Air Squats Mountain Climbers Roxanne Metcon Metcon (Time) Chipper 800m Run 30 Wall Ball 20,16(30,20) 30 Box Jumps...

7-12-16

CrossFit ThunderDome – CrossFit Warm-up Tabata-Run (No Measure) 200m Run Tabata Mountain Climbers Push Ups Air Squats Jump Rope 200m Run Tabata Jumping Jacks Sit Ups Burpees Jump Rope Metcon Metcon (Weight) 8 Min EMOM 6...

7-11-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Row Tabata Jump Rope Air Squats Push Ups V-Ups Skill Work Teach and work on types of Kipping pull ups Metcon Metcon (Time) For Time 600-400-200m Run...

7-9-16

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 2 Rounds 60 Sit Ups 50 DUs **90 Singles 40 Box Jumps 24,20 30 Push Press 135,95 20 Squat Cleans – Same 10 Man Makers 40,25 ~~~~~~~~~~~~~~~~...

7-8-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Sit Ups Tabata Mountain Climbers Broad Jumps Push Ups Handstands Metcon Metcon (Time) 800m Run ~~~~~~~~~~~ 3 Rounds 10 SB Thrusters...

7-7-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Row Tabata Jump Rope Air Squats Sit Ups Handstands Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ SCT 155,105 HKBSS 35,26 Box Jumps x2 *25...

7-6-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks MB Cleans OH MB Squats MB Push Ups Tabata Mountain Climbers MB V-Ups OH MB Lunges Handstands Skill Work Muscle Ups Metcon Metcon (AMRAP –...

7-5-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope – DUs Air Squats Sit Ups Push Ups Handstand . Side Leg Kicks Scorpion Kicks Metcon Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and...

7-4-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Lat Lunges Tabata Mountain Climbers Push Ups Sit Ups Handstands Metcon Independence Day (Time) Partner Chipper WOD 1776m Row (Split) (56)...