Categories Archives: WOD

Thursday

CrossFit ThunderDome – NC45 Warm-up Warm-up (No Measure) TABATA 8 SETS (:20 ON / :10 OFF)* Single Unders or Double Unders Into… 3 ROUNDS 10 KB Front Rack Reverse Lunges 10 Med Ball Thrusters Strength Metcon...

Thursday

CrossFit ThunderDome – NC30 Warm-up Warm-up (No Measure) 2:00 Bike (Alt. :30 EZ, :30 Hard) Immediately into … 2 ROUNDS 5/5 Single Arm Suitcase Deadlifts 10 Wall Squats* 5/5 Single Leg Glute Bridge-Ups *Start an arms...

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...

7-19-19

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Linda’s Little Sister 1-12 Deadlift 100% BW Bench Press 75% BW Squat Cleans 60% BW *Note: Linda is DL @ 150%, BP @ 100% and SC @ 75%. The...

Friday

CrossFit ThunderDome – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Up-Downs – 7 Burpees – 5 Burpee Step Overs 10 Strict Press – 7 Push Press – 5 Push Press 10 Deadlifts – 7 Front...

Friday

CrossFit ThunderDome – NC30 Warm-up Warm-up (No Measure) 200m Run Immediately into … 2 ROUNDS 5/5 Single Arm Ring Rows → 10 Ring Rows 8 Alt. Step-Overs → 8 Box Jump-Overs Workout Metcon (No Measure) EMOM...

Friday

CrossFit ThunderDome – NCBURN Workout Metcon (No Measure) 1 Round: 3:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 100m Run 10 DB Strict Press STATION 2 AMRAP 100m Run 10 Jump Squats STATION 3 AMRAP...

Friday

CrossFit ThunderDome – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 10-20-30-20-10 Wall Ball (20/14) DB Devil’s Press (50/35) B. 60:00 GPP Warm-up Warm-up (No Measure) 3 ROUNDS 10 Bootstrappers Stretches* 20 Plank Shoulder Taps (HS...

Saturday

CrossFit ThunderDome – NCBURN Workout Metcon (No Measure) 3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 30 Cal Bike Rest Remainder STATION 2 1:00 Plank 1:00 Burpees STATION 3 400m...