Categories Archives: WOD

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (8:00): 6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS 8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 QUICK ROUNDS… 5 Bootstrappers 10 Squat Jumps 2 QUICK ROUNDS… 5 Push Ups 10 Plank Shoulder Taps 2 QUICK ROUNDS… 10 Empty Barbell Deadlift 5 Muscle Clean...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS… 12/10 Cal Bike 30 Singles Unders (RD 1-2)/ Double Unders (RD3) 5 RDL 5 Hang High Pull 5 Hang Muscle Snatch 5 Hang Power Snatch Extended...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 SETS FLOW SQUAT WARM-UP 10/8 Cal on Bike 10 Bootstrapper Squats 10 Alt Reverse Lunges w/ a Twist 10 Alt Leg Swings 10 Alt Knee Pull to...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS… :30 Row (EZ → Mod → Hard) 10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings 10 Scap Pull-Ups → 5 Tight Kip Swings...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :45 Bike 10 Bootstrap Stretches 5 Inchworms 3 Burpee Broad Jumps THEN… 3 ROUNDS (W/ Empty Barbell) 5 Snatch Grip RDLs 5 Behind the Neck Press...

Tuesday

CrossFit ThunderDome – CrossFit Have a Safe and Fun New Year! PLEASE don’t drink and drive! Call me if you need a ride home 281-802-6913! Coach KL Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Box...

Saturday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row (EZ pace) 10 Scap Push-Ups 10 Scap Pull-Ups 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Ball Thruster 1 ROUND...

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 5 Push-Up to Down Dog :20 Hollow Hold 20 Shoulder Taps :45 Bike (Light-Mod) 1 ROUND 5 Inch Worm + Push-Up :20 Hollow Hold 3 Wall...