Sunday

CrossFit ThunderDome – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS (at a consistent pace) 12 Plate G2OH 20 Plate Toe Taps* :20 Side Plank (R) :20 Side Plank (L) Strength Metcon (No Measure) EMOM x 12...

Saturday

CrossFit ThunderDome – NC COMPETE A. CONDITIONING Metcon (3 Rounds for distance) ON A 30:00 RUNNING CLOCK* 10:00 Max Distance Run 10:00 Max Distance Bike 10:00 Max Distance Ski or Row *60-70% EFFORT for each interval....

Saturday

CrossFit ThunderDome – NCBURN Workout Metcon (No Measure) 3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 30 Cal Bike Rest Remainder STATION 2 1:00 Plank 1:00 Burpees STATION 3 400m...

Saturday

CrossFit ThunderDome – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Air Squats 5 Side Plank Rotations/Side* 10 Hollow Rocks *In a side plank, with the hips stacked on top of one another, the top...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Workout Metcon (AMRAP – Rounds) With a Partner 12 Min AMRAP 250m Row / 600m AB Athletes will alternate in an IGYG manner and will alternate their respective turn between the...

Saturday

CrossFit ThunderDome – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8/6 Cal Row 10 Tempo DB Bent Over Row (20X1) 12 Alt. DB Strict Press Strength Metcon (No Measure) 3 SETS 10 Tempo DB...

Friday

CrossFit ThunderDome – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 10-20-30-20-10 Wall Ball (20/14) DB Devil’s Press (50/35) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers Stretches* 20 Plank Shoulder Taps (HS...

Friday

CrossFit ThunderDome – NCBURN Workout Metcon (No Measure) 1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Run 10 DB Strict Press STATION 2 AMRAP 100m Run 10 Jump Squats STATION 3 AMRAP...

Friday

CrossFit ThunderDome – NC30 Warm-up Warm-up (No Measure) 200m Run Immediately into … 2 ROUNDS 5/5 Single Arm Ring Rows → 10 Ring Rows 8 Alt. Step-Overs → 8 Box Jump-Overs Workout Metcon (No Measure) EMOM...

Friday

CrossFit ThunderDome – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Up-Downs – 7 Burpees – 5 Burpee Step Overs 10 Strict Press – 7 Push Press – 5 Push Press 10 Deadlifts – 7 Front...