Categories Archives: WOD

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into… AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 SETS 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Into… 2:00 Lacrosse...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) FOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets 10 Lunges w/ Twist 12 Air Squat 14 Alt. Groiners 15ft Duck Walking Strength...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 12 Min Warm up ~~~5 Min AMrAP~~~ 150m Row 5 Scap Pulls 5 Push Ups 10 Air Squats ~~~then~~~ With the remaining 7 Mins Warm up to weightlifting...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – Row (EZ → Moderate → Hard) Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 8 Alt. Groiners 8 Jump Squats 8 Glute Bridge-Ups 8 Tuck Ups Skill Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Practice Clamping &...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike INTO… 2 ROUNDS 10 Long Step Lunges 10 Bootstrapper Squats 25’ Duck Walking 10 Arm Crosses 10 Arm Circles :30 Bar Hang Strength Front Squat (5-5-5*)...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) PARTNER WARM-UP (Have athlete get into groups of 2) 400m Run aka Turkey Trot -THEN- 4 ROUNDS EACH PARTNER 1 10 Air Squats 5 Inchworms 10 Up Downs...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m on AB 10 Air Squats 10 Hang P Snatch (empty) 10 Strict Press (empty) Workout Metcon (4 Rounds for reps) 4 Rounds for Reps 3...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m AB 8 Boot strapper Squats 8 Scap Pulls 8 PVC OHS 8 Inchworms Partner Workout Metcon (Time) IN TEAMS OF 2… 50 Wall Ball/200m Run...