7-20-18

CrossFit ThunderDome – CrossFit Metcon (Time) Metcon 3 Rounds 400m Run 10 Deadlifts 10 Pwr Snatch 2 Rope Climbs 115,75 (155,105) *Scaled Rope Climbs is 12 Chin Ups each round.

7-19-18

CrossFit ThunderDome – CrossFit Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 200m MB Run 25′ OHMBL 20,14 15 Wall Ball 25′ OHMBL If the athletes drops their MB for any reason, 5 burpees must...

7-18-18

CrossFit ThunderDome – CrossFit Warm-up () Metcon The CrossFit Football Total (Total Weight) Power Clean (1 Rep Max)Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max)

7-17-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) On The Coach’s Signle Sprint Down High Knees Back Sprint Down Butt Kicks Back Sprint Down Burpee Brd Jmps Back 15 Air Squats 15 Push Ups Sprint Down...

Knock ’em Out

CrossFit ThunderDome – CrossFit Metcon Metcon (Calories) With a Partner 4 Rounds Each 10 T2B 10 Deadlifts 115,85 10 Hang Cleans Then AMCAP on Row/Bike 1 Partner working 1 Partner running 400m Run

7-13-18

CrossFit ThunderDome – CrossFit Metcon 3 Girls 1 Bar (Time) Fran-Elizabeth-Diane 21-15-9 Thrusters 135,95 Pull-Ups Squat Cleans 135,95 Ring Dips Deadlifts 135,95 Handstand Push-Ups Performed with a partner. Switch as often as you desire. In order...

7-12-1$

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP DUs 20 (30) *Heavy Rope 10 Slam Balls 35,30(50,35) 10 (5)SA DB HC&J 40,30(50,35) Row 200,175 / Cal on AB 12,9

7-11-18

CrossFit ThunderDome – CrossFit Metcon (No Measure) Comfortable shoes are recommended today……….

7-10-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 7 Rounds 7 HKBS 53,35(70,44) 7 HSPU (Deficit) 7 Pull Ups (C2B) 7 Box Jumps 24,20 20 Min Cut Off