12-14-16

• December 14, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Burpees Air Squats V-Ups Tabata Mountain Climbers Frankenstein Walks High Knees Handstands Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 7 Thrusters 115,8... read more

12-13-16

• December 13, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) As a group 2 Rounds 5 Burpees 20 Jumping Jacks 10 MB Thrusters 10 OH MB Lunges 5 Burpees 20 Mountain Climbers 10 Push Ups 20 Sec Handstand...

12-12-16

• December 12, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Burpees Handstands Tabata Mountain Climbers Air Squats Push Ups Sit Ups Warm-up (No Measure) 3 Rounds 10 Tuck Jumps 30 Sec Max Speed...

12-10-16

• December 10, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Teams of 2 100 Sit-Ups 400m Run 50 Box-Jumps (24,20) 50 Seated Press (75,55) 15 Burpees 80 Back Squats (75,55) 80 KB Swings (53,35) 400m Run 50 Wall-Balls (20,16)...

12-9-16

• December 9, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Frankenstein Walks Mountain Climbers 2 Rounds 1 Min of Each Row Sit Ups Air Squats Metcon Metcon (Weight) 8 Min EMOM 6 Bench...

12-8-16

• December 8, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up (No Measure) Tabata Jumping Jacks Squat hold Burpees Air squats Push ups Hand stands Metcon (Time) Partner 10 rounds (5) each 250M row BSBT 50,35 SB OHL 15 BJ 24,20

12-7-16

• December 7, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 8 Min EMOM 6 SDHP 6 Push Press 6 Back Squat 15 DUs RX-95,65 Scaled 25 Singles Metcon (Time) 3 RFT 10 Hang Snatch 95,65(115,85) 15 Pull Ups (+1MU)...

12-6-16

• December 6, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Tabata HS (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstand Tabata Jump Rope Sit Ups Push Ups Handstand Skill Work Rope Climbing Metcon Metcon (Time) Chipper WOD 20 BOBs...

12-5-16

• December 5, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstands Tabata Jump Rope Burpees Push Ups Handstands Metcon Metcon (Weight) 8 Min EMOM 6 Back Squat 6 Air Squats Rec...

12-4-16

• December 4, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon (Time) 10-1 Bench 50% 1RM 1 rope climb after each round Metcon (Time) 5 rounds 250M row 12 GHDs