Author Archives: ctwodify

5-16-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Choose either WOD Jerry’s Lil Brother For Time 600m Run 1200m AB 400m Run 800m AB 200m Run 400m AB Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile...

5-17-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 30 Sit Ups ~~~~~~~~~~~~~~~ 10-1 Alt KB Swing 53,35(70,44) Goblet Squats – Same Box Jumps 24,20(30,24) ~~~~~~~~~~~~~~~ 30 Sit Ups 3 Burpees every 3 minutes No Burpees during your...

5-18-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope – DUs Squat Holds Air Squats Handstands Tabata Mountain Climbers Pass Throughs PVC OHS Handstands Metcon Metcon (Time) 4 Rounds 200m Run 5 Sqt Snatch...

WOD

CrossFit ThunderDome – CrossFit Metcon 400m Run 20 OH Wall Ball Squats 30 Superman to Hollow From Rig 20 single arm DB curl AB 15, 20 20 Push Ups Trucker Squats 40 situps 600m Run

5-21-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 17 Min AMRAP 20 Burpee 30 SB V-Ups 35,30(50,35) 30 KBS 53,35(80,53) 20 HSPU (30)*5 WW 30 Deadlifts 135,95(175,125) 30 T2B ~~~~~~~~~~~~~~~~ Max C&J @ DL weight...

5-22-18

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (6-6-4-4-3×3) 12 Back Rack Good Mornings after each set. Sugg-65,45 Please use 15# bars for this movement. Metcon Metcon (Time) 20-14-8 Goblet Squats 53,35 BBJ 24,20 DUs 20 each...

5-23-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row Air Squats Inchworms Metcon Metcon (Weight) 8 Min EMOM 4 Hang Cleans 6 Push Press *no Jerk Sug-135,85 Metcon (AMRAP – Rounds and Reps) 14...