Author Archives: ctwodify

18.2

CrossFit ThunderDome – CrossFit 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats 50/35 Bar-facing Burpees 18.2a 1RM Clean **12 minute time cap- must complete both 18.2 and 18.2a in that time**

3-5-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 4 – 3 Min AMRAPs 400m Run 1-Deadlifts 2-Wall Ball 3-SA DB PP 4-SA DB PP DL 155,115(225,155) WB 20,14(30,16) W@9′ DB 40,20(45,30) All females going to...

3-6-18

CrossFit ThunderDome – CrossFit Weightlifting Overhead Squat (5-4-3-2-1) Off the rack. On your own but within a 10 running clock. Metcon Metcon (AMRAP – Reps) 10 Min EMOM Odds-30 Sec HSPU-AMRAP Evens-30 Sec AB-AMCAP Work for...

3-7-18

CrossFit ThunderDome – CrossFit Weightlifting Snatch (4-4-3-3-2-2-1-1) Ran as an 8 Min EMOM. Few extra minutes at the end if needed to establish 1RM. Metcon Metcon (Time) 21-15-9 Thrusters 95,65(135,95) Pull Ups (+2MU) 3 Burpees every...

3-8-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 2 Min Max WB 20,14 1 Min Rest Max Effort Mile No Rest 2 Min Max WB Two scores, one WOD. The 2 minutes in your second...

3-9-18

CrossFit ThunderDome – CrossFit Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb...

3-10-18

CrossFit ThunderDome – CrossFit Metcon Dirty 30 (Time) Dirty 30 For Time 30 Box Jumps 24/20 30 Jumping Pull-Ups 30 Kettlebell Swings 35/26 30 Lunges 30 Knees-to-Elbows 30 Push Press 45/35 30 Back Extensions 30 Wall...

3-12-18

CrossFit ThunderDome – CrossFit Weightlifting Bench Press (6x6x6) Metcon Metcon (AMRAP – Reps) 4 Rounds 3 Min AMRAP 1 Min Max Cal AB 1 Min Max SBWB 50,35 1 Min Max SB V-Ups ~~~~~2 Min Rest~~~~~

3-13-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 4 Hang Squat Clean to OH Rec- 135,85 Metcon (Time) For Time 800m Run ~~~~~~~~~~~~~~~~~~ 4 Rounds 10 Snatch 115,75 3 Max Effort PU (MU) ~~~~~~~~~~~~~~~~~~...

3-14-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Frankenstein Walks Floor Sweeps Tabata Jump Rope Air Squats Good Mornings Burpees Metcon Metcon (Time) 40-30-20-10 DUs *Scaled is 2x Singles Wall Ball...