5-25-16

• May 25, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Squat Holds Air Squats Tabata Jump Rope Glute Bridges Push Ups Hand Stands Weightlifting Snatch (3-3-3-2-2-2-1-1) Metcon Metcon (Time) For Time: 800m Run...

5-24-16

• May 24, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row Tabata Squat Holds Frankenstein Walks Side Leg Kicks Scorpion Kicks Tabata Jumping Jacks Air Squats Leg Drops Glute Bridge 10 Upward Dogs 4 Sampson Stretch Skill...

5-23-16

• May 23, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Air Squats Push Ups 500m Row Weightlifting Bench Press (1 Max Rep @ 75%, 3×3@85%, 2×1@95%) Metcon Metcon (AMRAP – Rounds and ... read more

5-21-16

• May 21, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 21-15-9-6 600-400-200-500m Row KB Swing 53,35 Wall Ball 20,16

5-20-16

• May 20, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Sit Ups Push Ups Hand Stands Metcon Metcon (Time) 4 Rounds (6) 300m Row 12 GHD...

5-19-16

• May 19, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Sit Ups Tabata Jump Rope Good Mornings Push Ups Hand Stands Skill Work HSPU and Kipping Metcon Metcon (Time) 100 DUs...

5-18-16

• May 18, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Mountain Climbers Lateral Lunges Push Ups Hand Stands 500m Row Weightlifting Deadlift (4,4,3,3,2,2,1,1) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Hang C&J 9... read more

5-17-16

• May 17, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Hand Stands 500m Row Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

5-16-16

• May 16, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row Tabata Jumping Jacks Squat Holds Air Squats Push Ups Weightlifting Back Squat Metcon Metcon (Time) Chipper 20 Thrusters 95,65(135,95) 20 Hang KB Snatch 53,35(70,44) 10 Squat...

5-14-16

• May 14, 2016
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coach’s Preferrence Metcon Metcon (Time) For Time 21-15-9 Calorie Row Wall Ball 20,16 Deadlifts 185,125 ~~~~~~~~~~~ 400m Run ~~~~~~~~~~~ 21-15-9 Goblet Squats 53,35 SDHP 53,35 DUs or... read more