Wednesday

• September 4, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike Then… 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC...

Tuesday

• September 3, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees...

Monday

• September 2, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8 Air Squats 8 Push-ups 8 Straight Leg Sit-ups 100m Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 20/15 AB,...

Saturday

• August 31, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30×1) 4 Burpees Strength Workout Metco... read more

Wednesday

• August 30, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2...

Thursday

• August 29, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Play a Game! Then… 1 ROUND of… 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward...

Wednesday

• August 28, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be...

Tuesday

• August 27, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall Walks Skill Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 3-5...

Monday

• August 26, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (For quality) – 12:00 CAP 200m Jog 50′ Walking Lunges(Across & Back) 10 Single Leg KB Romanian Deadlift 5/5 KB Push Press 10 KB Goblet Squats...

Sunday

• August 25, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 400m class jog…take it slow! Then… LINE DRILLS! 25’ each… -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier Kicks -Frog Jumps (Full Squat, then jump for height) ... read more