Categories Archives: WOD

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 10 Air Squats 10 DB Strict Press 10 DB Sumo Deadlift 5 Broad Jumps -Into- AMRAP X 5 MINUTES :30 Lunge & Twist :30...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) On A 3 MINUTES RUNNING CLOCK… :30 Slow pace on bike :30 Sprint -THEN- AMRAP X 9 MINUTES 7/7 DB Single Arm Bent Over Row 25’ Bear Crawl...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into… 2 ROUNDS 20 Atl. Superman 10...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS (progress movement every round) :30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts 10 Reps of…Plate DL → Plate Power Clean...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Start off with a class 400m jog! into… AMRAP x 6 MINUTES 6 DB Hang Squat Cleans (light DB’s) 6 DB Push Press 6 DB Bent Over Row...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Jumping Jacks (full range of motion w/arms) 10 Mt. Climbers 10 Sit Ups 10 Air Squats into… Play a Game! Recovery Workout Metcon...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3-4 Mins ‘Old School Gym Class’ Warm-up… :30 of each exercise: Jumping Jacks Mountain Climbers Sit-ups Toe Touches Arm Circles Arm Crosses Trunk Twists Tuck-Jumps or Star Jumps...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS — With a partner, “Mirrored” (both athletes move together in unison) 8 Up-downs 8 Air Squats 8 V-ups/Tuck-ups 8 Plate Ground to OH Into… 1 ROUND...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Tempo Air Squats (5051) :30 Squat Hold :30 Pigeon Stretch (Left Leg) :30 Pigeon Stretch (Right Leg) Into… 3 SETS OF: 7 Back Squats (30X1)*...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/10 Arm Circles Forward/Backward 10 Lunges With Twist 5 Inch Worms :20 Second Hollow Rock Then… AMRAP x 5 MINUTES 15 Jumping Jacks 10...