11-29-17

• November 29, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) 5 Min EMOM 20 Wall Ball 20,16(30,20) Score is number of rounds completed within the minute Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell...

11-28-17

• November 28, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Frankenstien Walks Good Mornings Tabata Jumping Jacks Air Squats Jumping Lunges Handstand Holds Metcon Metcon (Weight) 8 Min EMOM 6 Back Squats 6...

11-27-17

• November 27, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Jump Rope Burpees Lunges Handstands Metcon Metcon (Time) 4 Rounds 12 Deadlifts 155,105(205,145) 12 Box Jump Overs...

The Turkey Flush

• November 24, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jump Rope Squat Holds Air Squats Push Ups Tabata Jump Rope Burpees Lunges Handstands Metcon Metcon (Time) 8-1 SDHP 53,35(80,53) Goblet Squats **10 DUs (20) ~~~~~~~~~~~~~~~...

11-23-17

• November 23, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Turkey Utopia 10 Burpees 65 Box Jumps 24,20 10 Burpees 53 Squat Cleans 115,85 10 Burpees 90 Wall Ball 20,16 10 Burpees 2 Rope Climbs 1621m Row or Run

11-22-17

• November 22, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 25 MB V-Ups ~~~~~~~~~~~~~~~~ 40-30-20-10 Wall Ball 20,16 1/2 OHL 95,65(AB-110,90) ~~~~~~~~~~~~~~~~ 25 MB V-Ups

11/21/17

• November 21, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 200m Run 15 Hang Snatch 95,65(115,75) 3 Rope Climbs (4) 200m Run 12 Squat Snatch 115,75(135,95) 2 Rope Climbs (3) 200m 9 Squat Snatch 135,95(155,105) 1 Rope...

11-20-17

• November 20, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Metcon (Time) 4 Rounds 10 Thrusters 95,65(135,95) 15 Box Dips (Ring...

11-18-17

• November 18, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon Metcon (Time) 100 DU ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 3 Rounds 10 Lunges 135,95 (185,125) 10 HSPU 3 Rope Climbs ( legless) 10 Front Squats 10 Pull Ups ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cal AB 12, 15 New...

11-17-17

• November 17, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope PVC Pass Through OH-PVC Squats Handstands Tabata Jump Rope Inchworms Good Mornings Handstands Metcon Metcon (Time) For Time w/Partner 90 Sec HSH (60’HSW) ~~~~~~~~~~~... read more