Categories Archives: WOD

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Inchworms 7 Single KB Sumo Deadlifts 7 Air Squats 7 Plate G2OH 15 Plate Hops Then 3 Rounds Empty Bar Work 7 Push press 7...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Scap Pull-ups→ Scap Pull-ups → Pull-ups 8 Push-ups...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) IN TEAMS OF 2… AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) PARTNER WARM-UP 3 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP… AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Strict Press 6 Front Rack Push Press...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 100m Row 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups :20 Hollow Rock 3 Strict Pull-ups ~then~ 2 Rounds (After...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Partner 900m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches… 2 ROUNDS P1:...