Transform Yourself Today!
Call Now : 281-802-6907
Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
Saturday
CrossFit ThunderDome – CrossFit
Warm-up
Warm-up (No Measure)
Group
Workout
Metcon (Time)
3k Row
and
8 Rounds of DT+
12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead
1 Rope Climb
DT is 155,105
P1 starts on Rower while P2 completes 1 Round and then switch. Continue until both are complete.
Working Alone?
4 Rounds for TIme
12 Deadlifts
9 Hang Cleans
6 STOH
1 Rope Climb
300m Row
Scaled Rope Clib is 10 Chin Ups
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 2
CONDITIONING + STRENGTH
6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.
(No Measure)