8-2-18

• August 2, 2018
• ctwodify
• WOD

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...

8-1-18

• August 1, 2018
• ctwodify
• WOD

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

7-31-18

• July 31, 2018
• ctwodify
• WOD

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...

7-30-18

• July 30, 2018
• ctwodify
• WOD

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...

7-28-18

• July 28, 2018
• ctwodify
• WOD

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...

7-27-18

• July 27, 2018
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Oh yeah, it’s happening.

7-26-18

• July 26, 2018
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) RX 4 Rounds 10 Hang Snatch 95,65 10 OHS 5 BBJ 24,20 ~~~~~~~~~~~~~~~~~~ Cal on AB 20,16 RX+ 4 Rounds 8 Sqt Snatch 10 OHL w/AB-110,80 2 BMU ~~~~~~~~~~~~~~~~~...

7-25-18

• July 25, 2018
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 4 Rounds 2 Min Max Effort C&J 135,95(175,125) 3 Min 400m Run Rest For total Reps Metcon (No Measure) Ab Tabata 2 movements of your choice

7-24-18

• July 24, 2018
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats Rec 135,95 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Deadlifts 185,125(245,175) 5 Box Jump Overs 24,20 10...

7-23-18

• July 23, 2018
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 5-10-15-10-5 Thrusters 95,65(115,75) Pull Ups ~~~~~~~~~~~~~~~~~~~ 400m Row Metcon (No Measure) 3 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec Hollow Rock Hold 1 Min Rest