Author Archives: ctwodify

5-29-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 45-35-25-15 Wall Ball 20,14 KB Swings 53,35 DUs – Scaled is x2 RX+30,16(70,44)

5-30-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) Wear comfortable shoes

5-31-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ Deadlifts 155,105(205,145) BBJ 24,20 X2 DB Snatch 45,35(55,40) Cal on AB after even rounds starting on round 4. 10,8

6-2-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner WOD 3 Rounds 400m SB Run 50,35 25 Box Jumps 24,20 25 Hang Cleans 115,75 25 Front Squats ~~~~~~~~~~~~~~~~~~~ 100 Partner Wall Ball 20,16 Partners will share one...

6-4-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row Tabata DUs Good Mornings Squat Holds Air Squats Tabata DUs Broad Jumps Burpees Air Squats Skill Work Double Unders Metcon Metcon (Time) 10-1 Wall Ball 20,14(30,16)...

6-5-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks PVC Pass Through Good Mornings Frankenstein Walks Tabata Jumping Jacks Squat Holds Air Squats Handstands Metcon Metcon (Weight) 8 Min EMOM 3 Deadlifts 2 Power...

6-6-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM Odd. – 3 Snatch 5 OHS Evens – 3 Cleans – 5 Front Squats Rec- 115, Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6...

6-7-18

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms9 – 1 Min sets on Interval with 10 Sec transition Metcon Metcon (AMRAP – Rounds) 10 Min EMOM Odd – 20...

6-8-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 3-6-9-12-15-etc. Cals on Rower Burpees over Rower Partners will switch every 2 and a half minutes and pick up where their partner...

6/9/18

CrossFit ThunderDome – CrossFit Metcon Teams Of 3 10 Sand Bag TOH 10 KB Dead Lift 1 Farmer Carry 1 Wall Walk (Handstand Walk) 100m Yoke 100m Slosh Pipe 20 battle rope