12-3-16

• December 3, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 30 Box Jumps 24,20 30 Hang Squat Cleans 95,65 30 Seated Press 30 KB Swing 53,35 30 Goblet Squats Metcon (No Measure) 200 Wall Ball 20,16 2400m...

12-2-16

• December 2, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats High Knees Tabata Jumping Jacks Burpees Push Ups Handstands Metcon Metcon (Time) 25-20-15-10 SB Slams 35,30(50,35) SB V-Ups SB Push Ups...

12-1-16

• December 1, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Weightlifting Overhead Squat (4×5 off the rack if needed) Metcon Metcon (Time) For Time 800M run ~~~~~~~~~~ . 4 rounds 12 Hang Snatch 12 OHL ~~~~~~~~~~ 800M run [85,55(95,70-AB)]

11-30-16

• November 30, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Burpees Air Squats Broad Jumps Tabata Jump Rope Mountain Climbers Good Mornings Push Ups Roxanne Metcon Metcon (Time) 600,400,200 . 3 Rounds 30,Wall Ball 20,16(30,20)...

11-29-16

• November 29, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats High Knees Tabata Jumping Jacks Burpees Push Ups Handstands Metcon Metcon (Weight) 8 Min EMOM 3 Power Cleans 2 Hang Cleans...

11-28-16

• November 28, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Mountain Climbers Push Ups Air Squats Tabata Burpees Jumping Lunges Air Squats Sit Ups Metcon Metcon (Time) 50 DUs ***125 Singles ~~~~~~~~~~~~~~~ 5 Rounds 5...

1-26-16

• November 26, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Teams of 3 3 Rounds 30 Box Jumps 24,20 30 Seated Press 95,55 30 Hang Cleans 30 Front Squats 30 Wall Ball 20 Demon Swings 40,25 Metcon (No Measure)...

11-25-16

• November 25, 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 Metcon Metcon (Time) 800m Run ~~~~~~~~~~~~ . 21-15-9 Hang Snatch 115,75...

Thanksgiving WOD

• November 24, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Turkey Utopia 10 Burpees 65 Box Jumps 24,20 10 Burpees 50 Squat Cleans 115,85 10 Burpees 90 Wall Ball 20,16 10 Burpees 2 Rope Climbs 1621m Row or Run

11-23-16

• November 23, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Air Squats Frankenstein Walks Scorpion Kicks Tabata Jump Rope Broad Jumps High Knees Push Ups Handstands Weightlifting Power Clean (5-5-4-4-2-2-1-1) Metcon M... read more