4-25-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 400m Run ~~~~~~~~~~~~~~~~ 30-20-10 P-C&J 95,65(135,95) Wall Ball 20,14(30,20) 200m Run In the event of rain or it being too wet outside, the row conversion is 500m Row for...

4-24-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 400m Run ~~~~~~~~~~~~~~~~ 30-20-10 Deadlifts 155,105(185,145) Box Jumps 24,20 200m Run Metcon (No Measure) 21-15-9 V-Ups Tuck Ups GHD In any order

4-23-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 400m Run ~~~~~~~~~~~~~~~~~~ 30-20-10 Hang P-Snatch 95,65(115,85) Plate Push Ups (HSPU) 200m Run

4-22-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 400m Run ~~~~~~~~~~~~~~~ 30-20-10 Thrusters 95,65(115,85) Pull Ups 400m Run Gymnastics Handstand walk progression 1. Hold on wall 5 times each at max seconds 2. Plate step Ups while...

Community Class

CrossFit ThunderDome – CrossFit After the Squat Cleans and Gymnastic movements have been completed in each 4 minute interval, the remaining time will be used to establish as many calories as possible. The workout is complete...

4-19-19

CrossFit ThunderDome – CrossFit Metcon The Crucifixion (Time) Chipper 15 Log Complex 800m Log Carry 24 Turkish Get Ups 53,35 37 Box Jumps 24,20 30 TNG Squat Clean Thrusters 135,95 30 DB Man Makers 35,25 7...

4-18-19

CrossFit ThunderDome – CrossFit Weightlifting Bent Over Row (16 Sets / 4 Reps every 30 Seconds) Overhand grip Metcon Metcon (Time) 4 Rounds 10 Hang KB Snatch 53,35(70,44) 10 HSPU (Strict) 10 Deadlifts 155,105(205,145) ~~~~~~~~~~~~~~~~~~~~~ 400m...

4-17-19

CrossFit ThunderDome – CrossFit Weightlifting Bench Press (Every 90 Seconds) 1 – 10 @ 60% 2 – 10 @ 60% 3 – 8 @ 70% 4 – 6 @ 80% 5 – 4 @ Add Weight...

4-16-19

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (Every 75 Seconds) 1 – 6 @ 50% 2 – 6 @ 60% 3 – 4 @ 70% 4 – 4 @ 80% 5 – 2 @ 90% 6...

4-15-19

CrossFit ThunderDome – CrossFit Weightlifting Strict Press (3 Reps every 75 seconds/7 Sets) Around 80% 1RM Metcon Metcon (Time) For Time 1000m Row 5 Deadlift 225,165(315,195) 25 Pull Ups 4 Deadlifts 20 Pull Ups 3 Deadlifts...