7-18-16

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 5-5-4-4-3-3-2-2) Metcon Metcon (Time) 20-16-12-8-4 Thruste... read more

7-16-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats V-Ups Tabata Mountain Climbers Lunges Good Mornings Push Ups Metcon Metcon (No Measure) 21-15-9 SDHP 53,35 KB Swings ~~~~~~~~~~ 21-15-9 Wall...

7-15-16

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 400m MB Run Tabata MB Thrusters MB Squat Cleans MB Push Ups MB V-Ups Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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...