Author Archives: ctwodify

11-23-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min 1+ 800m Run Bear Complex 95,65(135,95) Pull Ups x2 KB Swings 53,35(70,44) x2

11-24-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 4 Rounds (each) 12 GHD Sit-Ups 25,15 16 Alt KBS 62,44 20′ OHKB Lunges 53,35 8 BBJO 24,20 20′ OHKB Lunges ~~~~~~~~~~~~~~~~ BO-80 Pull Ups Ring MU=4...

11-26-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 4 Min EMOM 1 Shuttle 12 Heavy Rope Metcon (Time) 10-1 (11) Hang Clean 95,65(135,95) Push Press **no Jerk Wall Ball 20,14(30,20)

11-27-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 400m Run 15 KB Swings 53,35 15 Box Jumps 24,20 20 Air Squats Metcon (No Measure) On your own 21-15-9 GHD Sit Ups V-Ups

11-28-18

CrossFit ThunderDome – CrossFit Weightlifting Bent Over Row (6 Sets of 8 as an EMOM ) 4 Curl Grip and then 4 Over hand every minute for 6 minutes. Metcon Metcon (AMRAP – Reps) 22 Min...

11-29-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) Sally Rec 115,85 Metcon (Time) Row 300m/AB 600m ~~~~~~~~~~~~~~~ 4 Rounds 10 OHS 95,65(115,85) 30 DUs (50) ~~~~~~~~~~~~~~~ Row 300m/AB 600m *Scaled DUs is 30 Heavy Rope

11-30-18

CrossFit ThunderDome – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

12-3-18

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP 75 DUs *only once 12 Power Snatch 75,55 4 BBJ Overs 24,20 ~~~~2 Min Rest~~~~ 5 Min AMRAP 75 DUs *only once...

12-4-18

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9 Thrusters 115,75 Pull Ups 200m Run before each set plus a 200m to finish the WOD. Metcon (No Measure) AB Tabata V-Ups Tuck Ups Alt K2E Hollow Rox

12-5-18

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 10 Min EMOM Odd Mins 20 Wall Ball 20,14 Even Mins 3 Marine Burpees Metcon (Time) 30 V-Ups (GHD) ~~~~~~~~~~~~~ 10-1 Alt KB Swings 53,35(70,44) Goblet Squats Box...