1-5-19

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3 21 Min AMRAP 800m Run ~~~~~~~~~~~ 1) 200m Run 2) 10 Bent Over Row 95,65 15,10 Plate Push Ups 3) Max Wall Ball 20,14...

1-4-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 60 DUs 50 Wall Ball 20,14 40 KB Swings 53,35 30 T2B 20 Shuttle Runs 10 KB Thrusters 53s,35s 5 Burpees at the beginning of every even...

1-3-19

CrossFit ThunderDome – CrossFit Weightlifting Clean and Jerk (1 rep every min for 8 minutes @90%) Metcon Metcon (AMRAP – Rounds) 12 Min EMOM Odd – 15 KB Swings 53,35 Even-10 Pull Ups Score is total...

1-2-19

CrossFit ThunderDome – CrossFit Warm-up Weightlifting Snatch (At least 15 Warm up reps then 8×1) 8 Sets of 1 @ 90% 1RM. ALL 8 Rounds at the same weight unless you fail. If you fail drop...

1-1-19

CrossFit ThunderDome – CrossFit Metcon Dirty 30 (Time) Dirty 30 For Time 30 Box Jumps 24/20 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 30 Back Extensions 30 Wall...

12-31-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 10 Thrusters 50% BW 10 Box Jumps 30,24 8 Thrusters 60% BW 8 Box Jumps 6 Thrusters 70% BW 6 Box Jumps 4 Thrusters 80% BW 4...

12-29-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min AMRAP 1) 400m Run 2) 10 Ring Dips 10 SB V-Ups 15 Alt Lat Bar Hops Max C&J 155,125 Switch when partner returns from run....

12-28-18

CrossFit ThunderDome – CrossFit Hebrews 13:2 Weightlifting Strict Press (3 Reps every 75 Seconds/7 Sets) Around 80% 1RM Metcon Metcon (Time) For Time Row 1000m 5 Deadlift 255,165(335,205) 25 Pullups 4 Deadlift 20 Pullups 3 Deadlift...

12-27-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 15 Min AMRAP 60 DUs 50 Wall Balls 20,14 40 KB Swings 53,35 30 HKBS (15&15) 20 Pull Ups(MU as 2) 10 Burpees (to 6″) Max Effort...

12-26-18

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (2 every 90 Seconds for 5 Sets) Weight should be 85% 1RM Metcon Metcon (Time) 30-20-10 Alt. Barbell Step Ups 20″ GHD Situps Good Mornings 45/35lb Mobility Glute Smash...