Categories Archives: WOD

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Play a Game! Then… 1 ROUND of… 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips (keep the swing tight) 10 Med Ball Ground 2...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Row (EZ–Mod–Hard…increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30×1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30×1) 4 Burpees Strength Workout Metco... read more

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP X 8 MINUTES 8 Air Squats 8 Push-ups 8 Straight Leg Sit-ups 100m Run Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 20/15 AB,...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) WITH A 10 MINUTE RUNNING CLOCK.. 200m Run -then- 2 x Line Drills (This will be performed down to the end of the gym and back) High Knees...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike Then… 2 ROUNDS 15 Jumping Jacks 10 Groiners + Twist 10 Jumping Squats → 10 Jumping Lunges 5 PVC Press from ¼ squat → 5 PVC...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Play a Game! Then… 3 ROUNDS 20 Plank Medball Taps → Mountain Climbers → Groiners 10 Med Ball Power Clean → Med Ball Push Press → Med Ball...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS, Increasing Pace Each Round… 21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing) 5/5 Elbow Punches 10 Front...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/6 Cal Bike 8 Ring Rows → 8 Kipping Swings 8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches 25 Shoulder...