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...

12 Days of Christmas

CrossFit ThunderDome – CrossFit Metcon 12 Days of Christmas (Time) For Time / Like the Song 1 Bear Complex 135,95 2 Cleans 135,95 3 Deadlifts 135,95 4 Plate Push Ups 5 Pull Ups 6 KB Swings...

12-21-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) ~~~400m Run~~~ 21-15-9 Power Snatch 75,55 OHS ~~~400m Run~~~ 12 Min Cut Off Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 20′ OH Lunges 75,55 5 Bar Facing...

12-20-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner 2000m Row Alternate every 200m note: this is a sprint so make those transitions fast like lightning Metcon (AMRAP – Rounds and Reps) Partner ‘Monti’ 5 Rounds (30...

12-19-18

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (6×3 3 Reps every 2 mins) 6 Sets at 80% Metcon Metcon (AMRAP – Reps) 4 Rounds 30 Secs ME T2B 10 Secs Rest 30 Secs ME Burpees 10...

12-18-18

CrossFit ThunderDome – CrossFit Weightlifting Clean and Jerk (3 Reps every 2 mins @ 80%) Metcon Metcon (Time) 15-12-9 Snatch Balance 95,75(115,85) Pull Ups (Strict) ~~~~~~~~~~~~~~~~~~~ 15-12-9 SB V-Ups (GHD) Plate Burpees Metcon (No Measure) 7..... read more