Categories Archives: WOD

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS OF… 20 Mountain Climbers 15 Air Squats 10 Step Ups/Box Jumps 5 Up Downs 2 ROUNDS OF… 100m Run 10 PVC Pass Throughs 8 Behind The...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm. 3 ROUNDS, 7-10 Reps Each Cal.... read more

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1:00 Flow Slow Through Each… 1:00 Bootstrapper 1:00 Alternating Cossack Squat 1:00 Inch Worm (Keep those legs straight) Immediately Into… 10 Tempo Good Morning (20×1) 30 M... read more

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings 10 Partner Wall Squats * 10 Inch Worms +...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds for QUALITY… 1:00 Bike (60% effort → 70% effort) 5 Double DB Suitcase DL 5 Double DB Bicep Curls 5 Double DB Strict Press 10 Scap...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Minutes on a Bike or Rower then… AMRAP x 4 MIN 10 KB Deadlifts 10 KB Russian Swings 10 KB American Swings :30 KB Goblet Squat Hold...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) “You go, I go” partner, chipper style warm-up. IN TEAMS OF 2… 100 Jumping Jacks 50 Air Squats 50 Sit Ups 50 Alternating Lunges 50 Up Downs 1,000m...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Play a game or intro a skill! Then… GENERAL WARM-UP ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap! 20...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP) 10 Cal Row (Stays the same) 10 Squats → Front Squats (PVC) →...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 12 MINUTES 5 Light DB Devil’s Press 15 Jumping Jacks 10 Ring Rows 10 Straight Leg Sit-ups (minimize arm throw) 10 Scap Pull-ups (slow and controlled)...