Categories Archives: WOD

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Boot-Strapper Squats 5 Tempo Air Squats (3131) 10 Narrow Stance Air Squats 5 Wide Stance Air Squats Into… 2 Rounds 10 PVC Pass Throughs 5...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then…...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Alt Side Lunges 10 Alt. Step Ups 10 Shoulder Taps :10 Bar Hang 2 ROUNDS… 10 Jumping Air Squats 10 Box Jumps 2 Wall Walks...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS… 5/5 SA DB Curl to Arnold Press 8/8 Split Squats → 8/8 DB Farmers Split Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Broad Jumps →...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) With a pair of light-moderate DBs… AMRAP x 8 8 DB Suitcase Lunge 8/8 Arnold Press 8 DB Sumo Deadlifts 8/8 Single Arm DB Sumo Deadlift 8 Push...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00 EZ Warm-up on the Bike (blood flow!) Into… 3 SETS 10 Alt. Groiners w/ Reach-Up* 5 Plate Bent Over Rows 5 Plate 1 + ¼ Front Squats...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Get into teams of 3! 3 ROUNDS… P1: Row 200m P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds (10:00 Hard Cap) 10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up 10 Strict Press→ 8Push Press→ 6 Push Jerk 1:00 Row...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches Choice: EXAMPLES: High Knees Butt Kicks Grapevine Inch Worms Arm Circles Arm Cross Overs Stretching with PVC Workout Metcon (Time) 30-25-20-15-10 RKBS 53,35(80,53) Sit Ups 10 Shutt... read more

Friday

CrossFit ThunderDome – CrossFit Warm-up Tabata (No Measure) Tabata Jumping Jacks Good Mornings Push Ups Air Squats Tabata Mountain Climbers Hand Stands Air Squats V-Ups Workout Metcon (Time) With a Partner 3 Rounds 10 Bear Complex...