Categories Archives: WOD

Saturday

• September 28, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS* 60 Single Unders 10 Lunge → Goblet Lunge → 4/4 KB OH Lunge 7 Push-ups → :20 Ring Support Hold → 7 Dip Negative 10 KB...

Sunday

• September 29, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) REST DAY!

Monday

• September 30, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2-3 SETS FOR QUALITY 200m Jog 10 Alt Single Leg Good Mornings (with light DB) :10 Hollow Hold 10 DB Thrusters (:01 pause at top) :10 Hollow Hold...

Tuesday

• October 1, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Double Unders 12 Alt. Lunge w/ PVC Pass 6 OHS (:02 descent and :02 pause in bottom) :15 Wide Grip Hang (from pull-up...

Wednesday

• October 2, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Cal Row 10 Alt. Samson Lunge Stretches 10 Up-Downs 20 Mountain Climbers Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN...

Thursday

• October 3, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:30 Bike (Moderate Pace) :30 Tuck Hold :30 Superman Hold 12 Thrusters w/sit up weight(WOD) Workout Metcon (4 Rounds for reps) 4 SETS NOT...

Friday

• October 4, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30...

Saturday

• October 5, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump...

Sunday

• October 6, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both...

Monday

• October 7, 2019
• ctwodify
• WOD

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP… 3-4 Sets for QUALITY: 10 Groiners (hold 1-2 seconds on each side every rep) 5 Standard Stance Air Squats 5 Narrow Stance Air Squats 5 Wide...