Categories Archives: WOD

Tuesday

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...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (Increasing Effort Each Round on AB or Rower) 10/8 Cals AB/Row 10 Ring Rows 10 KB/DB Filly Lunges (5 each)* :20 Double KB/DB Front Rack Hold...

Wednesday

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...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 min mod pace bike ride followed by… 2 ROUNDS 15 Glute Bridges 8 V-Ups 6 Up-Down + Broad Jump Into… 2 ROUNDS 10 Kang Squats 8 Strict...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS* *Each round will progress in complexity, with the row building in intensity each time. 250m Row (Easy → Mod → Hard) 10 Air Squat → PVC...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Junkyard Dog Warm Up… Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2:...

Friday

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...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 KB Deadlift 10 Russian KB Swings 15 Jumping Jacks 20 Mountain Climbers *Once the AMRAP is completed, 400m group run…keep everyone together, no...

Saturday

CrossFit ThunderDome – TD 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...