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...

7-9-19

CrossFit ThunderDome – CrossFit Metcon Metcon (2 Rounds for reps) For Total Reps and Mile Time 2 Min AMRAP P-C&J 115,75(155,105) —->1 Min Rest Max effort Mile Run 2 Min AMRAP P-C&J 115,75(155,105) Athlete will record...

7-8-19

CrossFit ThunderDome – CrossFit Accessory Work 8 Min EMOM(Kinda) 3 Strict HSPU 5 Strict Pull Ups Alt every 30 seconds. Light Kipping is acceptable if you lose strict ability If you are unable to perform a...

7-6-19

CrossFit ThunderDome – CrossFit Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box...

7-5-19

CrossFit ThunderDome – CrossFit Gymnastics Work on Handstands and Handstand walks Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 16 Min AMRAP 5 Hang P-Snatch 95,65(135,95) 5 OHS 10 HSPU (Deficit) 1 Partner working on...

Independence WOD

CrossFit ThunderDome – CrossFit Metcon July 4th WOD (Time) For Time 3057 lbs HCTOH ~~~ 29-18-9 KB Swings 53,35(70,44) Box Jumps 24,20 ~~~ 7-4 Strict Pull Ups (RMU) Push Ups (SD-HSPU -4,-3) ~~~ 1776m on AB...

7-3-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 20-15-10-5 SDHP 53,35(80,53) Plate Push UPs (Decline) ~~~~~~~~~~~~~~~~~ 50 DUs (100) ~~~~~~~~~~~~~~~~~ 20-15-10-5 DB Bench Press 40,25(50,35) Pull Ups

7-2-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 10-8-6-4-2 Cleans 115,85(155,105) S2OH ~~~~~~~~~~~~~ 4 Rounds 15,12 Cals AB/Rower 12 Evil Toe Touches ~~~~~~~~~~~~~ 8-6-4-2 Cleans 115,85(155,105) S2OH Weightlifting

7-1-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 5 Min EMOM 8 Strict Press 8 Bent Over Rows Same weight Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Box Jump Overs 24,20 12 Wall Balls...

6-29-19

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP Teams of 3 SB Slams 50,35 Alt KB Swings 53,35 Wall Ball 20,16 2 reps then increase by 2 reps each round.