Categories Archives: WOD

Saturday

CrossFit ThunderDome – NC COMPETE A. CONDITIONING Metcon (3 Rounds for distance) ON A 30:00 RUNNING CLOCK* 10:00 Max Distance Run 10:00 Max Distance Bike 10:00 Max Distance Ski or Row *60-70% EFFORT for each interval....

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...

Saturday

CrossFit ThunderDome – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Air Squats 5 Side Plank Rotations/Side* 10 Hollow Rocks *In a side plank, with the hips stacked on top of one another, the top...

Saturday

CrossFit ThunderDome – NC45 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8/6 Cal Row 10 Tempo DB Bent Over Row (20X1) 12 Alt. DB Strict Press Strength Metcon (No Measure) 3 SETS 10 Tempo DB...

Sunday

CrossFit ThunderDome – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS (at a consistent pace) 12 Plate G2OH 20 Plate Toe Taps* :20 Side Plank (R) :20 Side Plank (L) Strength Metcon (No Measure) EMOM x 12...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 50ft Walking Lunge → 50ft KB FR Walking Lunge → 50ft Filly Lunge* 7/7 KB or DB Power Clean 15 Band Pull-Aparts Workout Metcon...

Sunday

CrossFit ThunderDome – NCBURN Workout Metcon (No Measure) 1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 10 DB Bent Over Row 15 Sit-ups STATION 2 AMRAP 10 DB Front Squat 15 Up-Downs STATION...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) General Warm-up — Have athletes grab a moderate-light KB. AMRAP x 10 MINUTES 6 Shuttle Runs 8 KB Sumo DL 8 KB High Pulls from the waist 8...

Monday

CrossFit ThunderDome – NC COMPETE A. CONDITIONING Warm-up (No Measure) FOR QUALITY* 10:00 Slow Monostructural Work 10:00 Pre-hab or Mobility *Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional...