7-19-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Linda’s Little Sister 1-12 Deadlift 100% BW Bench Press 75% BW Squat Cleans 60% BW *Note: Linda is DL @ 150%, BP @ 100% and SC @ 75%. The...

Thursday

CrossFit ThunderDome – NCBURN Workout Metcon (No Measure) 3 Rounds: 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Push-ups :30 Burpees STATION 2 1:00 Air Squats :30 Burpees STATION 3 1:00...

Thursday

CrossFit ThunderDome – NC30 Warm-up Warm-up (No Measure) 2:00 Bike (Alt. :30 EZ, :30 Hard) Immediately into … 2 ROUNDS 5/5 Single Arm Suitcase Deadlifts 10 Wall Squats* 5/5 Single Leg Glute Bridge-Ups *Start an arms...

Thursday

CrossFit ThunderDome – NC45 Warm-up Warm-up (No Measure) TABATA 8 SETS (:20 ON / :10 OFF)* Single Unders or Double Unders Into… 3 ROUNDS 10 KB Front Rack Reverse Lunges 10 Med Ball Thrusters Strength Metcon...

7-18-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 2 RFT 800m Run 800m Row 1500m AB

7-17-19

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) 10 Min EMOM Odd – 15 Wall Ball 20,14 Even – 8 DB Thruster 50,35 The DB Thrusters is performed with a DB in each hand. Please...

7-16-19

CrossFit ThunderDome – CrossFit Accessory Work Work on and pratice Alt Pistols Scaling options for Pistols Once you’ve practiced athletes will do the following WOD 10-8-6-4-2 Alt Pistols Burpees Metcon Metcon (AMRAP – Reps) 15 Min...

7-15-19

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Wall Balls 20,14 20,15 Plate Push Ups 20 KB Swings 53,35 12,10 Cals on AB/Rower Athletes will alternate between the AB...

7-13-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) With a Partner 3 Rounds 10 Bear Complex 115,75 20 T2B 30 Wall Ball 30,20 20 BOBs