Author Archives: ctwodify

Independence WOD

CrossFit ThunderDome – CrossFit Metcon Independence Day WOD (Time) For Time 3057 lbs HCTOH ~~~ 29-18-9 KB Swings 53,35 Box Jumps 24,20 ~~~ 7-4 Strict Pull Ups Push Ups ~~~ 1776m on AB

7-5-18

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (Time) 40-30-20-10 Wall Ball 20,14(30,20) DUs *Scaled is X3 ~~~~~~~~~~~~~~~~~ 30 Front Squats 115,75(155,105)

7-6-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) Deadlift Sally Rec 155,105 No Reverse Grip Metcon (Time) 10-1 Box Dips (Ring Dips) Chin Ups (SLSCU) Plate PU (Decline 24,20)

7-7-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 10 Burpees 60 Box Jumps 24,20 60 DB OHL45,30 10 Demon Swings 45,30 60 TNG SCT 135,95 60 Pull Ups 10 Demon Swings 1500m Row

7-9-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Mountain Climbers Frankenstein Walks Floor Sweeps Handstands Metcon Metcon (Time) 18-2 (Even) Wall Ball 20,16 *3 SC 155,105(205,... read more

7-10-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 7 Rounds 7 HKBS 53,35(70,44) 7 HSPU (Deficit) 7 Pull Ups (C2B) 7 Box Jumps 24,20 20 Min Cut Off

7-11-18

CrossFit ThunderDome – CrossFit Metcon (No Measure) Comfortable shoes are recommended today……….

7-12-1$

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP DUs 20 (30) *Heavy Rope 10 Slam Balls 35,30(50,35) 10 (5)SA DB HC&J 40,30(50,35) Row 200,175 / Cal on AB 12,9

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