Author Archives: ctwodify

7-28-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min IGYG 5 KB HC&J 53,35 6 OHKB Lunges 10 Pull Ups or 2 MU 10 SB V-Ups 35,30 1 Partner working 1 Partner...

7-30-18

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) For Tine 20 Wall Ball 20,14 20 Cleans 115,75(135,95) 15 Wall Ball 15 Cleans 155,105(185,125) 10 Wall Ball...

7-31-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Tabata Jump Rope Lunges Burpees Handstands Metcon Metcon (Time) 10-1 Alt KB Swings 53,35(70,44) SBWB 35,30(50,35) DUs (x3) *Scaled is...

8-1-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coach’s Warm Up Metcon Metcon (Time) 800m Run ~~~~~~~~~~~~~~~~~~~~~~ 21-15-9 Hang Snatch 95,65(135,95) HSPU ~~~~~~~~~~~~~~~~~~~~~~ 800m Run RX+ is with weight vest Metcon (Time) 21-1... read more

8-2-18

CrossFit ThunderDome – CrossFit Weightlifting Bench Press (5×5 then 3×3 ) Gradually go up in weight, then go for a heavy 3×3 Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ SB T-Sqts 35,30(50,35) SB...

8-3-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min IGYG 5 KB HC&J 53,35 6 OHKB Lunges 10 Pull Ups or 2 MU 10 SB V-Ups 35,30 1 Partner working 1 Partner...

8-4-18

CrossFit ThunderDome – CrossFit Metcon (AMRAP – Rounds and Reps) ??

8-6-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata Good Mornings PVC Pass Through OHS Handstands Weightlifting Overhead Squat (1×2) 8 Sets/1 every 1:15 4 Hang Snatch 8...

8-7-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Mountain Climbers Air Squats Good Mornings Handstands Metcon Metcon (Time) 7 Rounds 2 V-Ups 2 Tuck Ups ~~~~~~~~~~~~~~~~~~~...

8-8-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) Sally Back Squats Rec-135,95 RX is ALL of the reps. Score is your weight Metcon (Time) For Time 4 Rounds 15 Hang Snatch 95,65(115,85) 15 Pull Ups 300m Row...