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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
7-12-19
CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 8 Min AMRAP 80 DUs 20 SB V-Ups 35,30 SB must touch the shins *Scaled DUs are 80 single power jumps. Metcon (Time) For Time (with a...
7-11-19
CrossFit ThunderDome – CrossFit Skill Work Work on KB movements KB Swings H-KB Snatch Alt KB Swings KB Cleans KB Thrusters OH KB Squats & KB HC&J & OH KB Lunges Metcon Metcon (AMRAP – Rounds...
7-10-19
CrossFit ThunderDome – CrossFit Metcon There is a 5 Min Rest between the two WODs Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Hang P-Cleans 8 Front Squats 1 Rope Climb(2) 95,65(135,95) *Scaled RC...