Categories Archives: WOD

7-8-19

CrossFit ThunderDome – CrossFit Accessory Work 8 Min EMOM(Kinda) 3 Strict HSPU 5 Strict Pull Ups Alt every 30 seconds. Light Kipping is acceptable if you lose strict ability If you are unable to perform a...

7-9-19

CrossFit ThunderDome – CrossFit Metcon Metcon (2 Rounds for reps) For Total Reps and Mile Time 2 Min AMRAP P-C&J 115,75(155,105) —->1 Min Rest Max effort Mile Run 2 Min AMRAP P-C&J 115,75(155,105) Athlete will record...

7-10-19

CrossFit ThunderDome – CrossFit Metcon There is a 5 Min Rest between the two WODs Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 Hang P-Cleans 8 Front Squats 1 Rope Climb(2) 95,65(135,95) *Scaled RC...

7-11-19

CrossFit ThunderDome – CrossFit Skill Work Work on KB movements KB Swings H-KB Snatch Alt KB Swings KB Cleans KB Thrusters OH KB Squats & KB HC&J & OH KB Lunges Metcon Metcon (AMRAP – Rounds...

7-12-19

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) 8 Min AMRAP 80 DUs 20 SB V-Ups 35,30 SB must touch the shins *Scaled DUs are 80 single power jumps. Metcon (Time) For Time (with a...

7-13-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) With a Partner 3 Rounds 10 Bear Complex 115,75 20 T2B 30 Wall Ball 30,20 20 BOBs

7-15-19

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Wall Balls 20,14 20,15 Plate Push Ups 20 KB Swings 53,35 12,10 Cals on AB/Rower Athletes will alternate between the AB...

7-16-19

CrossFit ThunderDome – CrossFit Accessory Work Work on and pratice Alt Pistols Scaling options for Pistols Once you’ve practiced athletes will do the following WOD 10-8-6-4-2 Alt Pistols Burpees Metcon Metcon (AMRAP – Reps) 15 Min...

7-17-19

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) 10 Min EMOM Odd – 15 Wall Ball 20,14 Even – 8 DB Thruster 50,35 The DB Thrusters is performed with a DB in each hand. Please...

Thursday

CrossFit ThunderDome – NCBURN Workout Metcon (No Measure) 3 Rounds: 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 1:00 Push-ups :30 Burpees STATION 2 1:00 Air Squats :30 Burpees STATION 3 1:00...