10-26-17

CrossFit ThunderDome – Location – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Frankenstein Walks Cherry Pickers Tabata Jumping Jacks Air Squats Jumping Lunges Handstands Metcon Diane (Time) 21-15-9 Reps For Time De... read more

10-25-17

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up / Shld-MB (No Measure) 3:00 AB/Row 2 Sets 5/5 Half Kneeling Arm Circles 2/2 Pigeon Pose 10/10 Arm Circles 10 Air Squats ~~into~~ 2 Sets 10 MB...

10-24-17

CrossFit ThunderDome – Location – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) For Time 400m Run 2 Rounds of DT 400m Run 2 Rounds of DT 400m Run...

10-23-17

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 2:00 Row or AB 2 Sets 15 Toe Touch Jumping Jacks 5 Inch Worms 5 Push Up to Pike ~~into~~ 2 Sets 8 Russian KB...

CrossFit – Sat, Oct 21

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 3:00 on Row AB or Ski 2 Set 60′ High knees 60′ Butt Kicks 60′ Toy Soldiers 60′ Side Shuffle ~~into~~ 2 Sets w/empty Bar...

CrossFit – Fri, Oct 20

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 500m Row 2 Sets 5 Inch Worms 5 Push Up to Pike 4 Shuttle Runs ~~Into~~ 2 Sets w/empty bar 4/4 Hang DB Clean 4/4...

CrossFit – Thu, Oct 19

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 1000m Row 3Sets 10 Walkning Lunges 5 Knees to Elbows :30 AB Metcon Metcon (5 Rounds for reps) 3:30 AMRAP for 5 Sets 20 Alt...

CrossFit – Tue, Oct 17

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 2:00 machine 3 sets 5 Russian KBSwings 5 SlowGoblet Squats :30 seconds single/double unders 5 Bench Press (empty bar / build across sets) Metcon Metcon...

Monday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 1000m Row 2 Sets 10 MB Cleans 10 MB Strict Press 8 Kip Swings + 2 Pull Ups Workout Metcon (AMRAP – Rounds and Reps)...

CrossFit – Sat, Oct 14

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 300m Row 2 Rounds :30 Sec Bar Hang 8 Push Ups to Pike 8 V-Ups 8 Hollow Rocks ~~Into~~ 3 Rounds 8 Single DB Push...