Archives

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...

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

7-17-18

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...

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)

7-19-18

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...

7-20-18

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.

7-23-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 5-10-15-10-5 Thrusters 95,65(115,75) Pull Ups ~~~~~~~~~~~~~~~~~~~ 400m Row Metcon (No Measure) 3 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec Hollow Rock Hold 1 Min Rest

7-24-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats Rec 135,95 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Deadlifts 185,125(245,175) 5 Box Jump Overs 24,20 10...

7-25-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 4 Rounds 2 Min Max Effort C&J 135,95(175,125) 3 Min 400m Run Rest For total Reps Metcon (No Measure) Ab Tabata 2 movements of your choice