Categories Archives: WOD

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 Minute on AB ~~~~then 4 Min AMRAP 8/8 SA DB Strict Press 8/8 SA DB Push Press 10 Scap Pulls 10 Air Squats w/2 Sec Pause ~~~~then...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2-3 ROUNDS (8 min CAP) 10 PVC Pass Thrus 10 Plate Strict Press 25ft Waiter Walk R* 25ft Waiter Walk L 10 Alt Groiners 20 Plank Shoulder Taps**...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5:00 8 PVC Pass Throughs 8 Alt SA Russian KB Swings 8 Up Downs 8 Scap Pulls Rest 1:00-2:00 to explain the next movements. Then AMRAP...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 200m Jog then… 25ft High Knees 25ft Butt Kickers 25ft Bear Crawl 25ft Quadruped Crawl* 25ft Karaoke 25ft Over the Fence, Under the Fence 200m Jog then… 5...

10-23-19

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 6 Min EMOM Odd – 20 Jumping Jacks 15 Air Squats Even – 12 Frankenstein Walks 2 Marine Corp Push Ups Weightlifting Metcon (No Measure) 8 Min EMOM...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 15 Jumping Jacks 10 Lunges 10 Double DB Sumo Deadlifts 10 Up-Downs 10 Push-ups Into… 2 ROUNDS 15 Single/Double Unders 10 Step-ups 10 Slam Ball G2OH...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5 Deadlift (light load, focus on smooth path up & down the body) 5 Push-Up to Down-Dog (open up shoulders) 5 Hollow Rocks 25’...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS (no stopping b/t movement): :30 Air Squats :30 Up Downs :30 Alt. Lunges :30 Mt. Climbers :30 Superman Hold Partner Workout Metcon (Time) IN TEAMS OF...