Saturday

• October 21, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit 1800m row 150 GHDs 300 DUs/600 singles ————— 3 rounds of: 30 clean and jerks (135/95) 4 rope climbs 30 wall balls (20/14) 4 rope climbs 30 HSPU ————— BUYOUT 400m run

10-20-17

• October 20, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Metcon Metcon (No Measure) 4 Min EMOM 5 Down Finish 5 Elbows High & Outside 5 Strong Turn Over 45 Bar, 35 Bar Please do not drop an empty bar Metcon...

10-19-17

• October 19, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Frankenstein Walks Cherry Pickers Tabata Jump Rope Air Squats Jumping Lunges Handstands Metcon Metcon (AMRAP – Rounds) 5 Min EMOM 12 KBS 53,35(70,44)..... read more

10/18/17

• October 18, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon (Time) For Time 400m Run ~~~~~~~~~~~~~~~ 4 Rounds (5) 3 Sqt Snatch 115,75(135,95) 30′ OHWL 15 T2B (+2BMU) ~~~~~~~~~~~~~~~ Cal AB 20,17(25,21)

10-17-17

• October 17, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (AMRAP – Rounds) 5 Min EMOM 20 Wall Ball 20,16 (30,20) Metcon (Time) 7 Rounds for Time 3 Cleans...

10-16-17

• October 16, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squat Inchworms Tabata Jump Rope Air Squats Push Ups Handstands Metcon Metcon (AMRAP – Reps) 24 Min AMRAP Evens 1-6 Max Pull...

10/14/17

• October 14, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon 10 Rounds

10-13-17

• October 13, 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 (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats...

10-11-17

• October 11, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) Chipper 800m Run 2 Rounds 16 Plate Burpees 16 Hang KB Snatch 53,35(70,44) 8 Demon Swings 35,25(40,30) 20...

10-10-17

• October 10, 2017
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Weightlifting Snatch Grip Deadlift (8 Min EMOM 3×5@60-70% Max Snatch weight 5×3 @ 100%) Metcon Metcon (Time) 600-400-200 21-15-9 Hang C&J 115,75(155,105) Ring Dips ~~~~~~~~~~~~~~~~~~~~ Cal on AB... read more