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Categories Archives: WOD
Tuesday
CrossFit ThunderDome – CrossFit Warm-up CFTD-3 (No Measure) 2 Rounds 20 Mountain Climbers 10 Good Mornings 10 Push Ups 10 Sit Ups 15 OHS w/PVC Pipe High Knees / Lunges Workout Metcon (Time) 3 Rounds 400m...
Thursday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 9 Plate Deadlift 7 Up-Downs 5 Bootstrap + Inchworm 1 ROUND 9 Plate Press 7 Plate G2O 5 Burpees 1 ROUND 7 BB Good Mornings 7...
Friday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Team 1k Row!! In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of...
Saturday with Damon
CrossFit ThunderDome – TDBURN 12 cak row 1oo cal bike 75 pull ups 3o complex **1 complex = hang clean, stoh to behind neck to oh.** Metcon
Saturday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS… 10 Lunges 5 Push-Up to Pike 10 Groiners 2 ROUNDS… 10 Up-Downs 10 Jumping Squats 20 Shoulder Taps Partner Workout Metcon (Time) IN TEAMS OF 2…...
Sunday
CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) EMOM x 10 MINS Odd- :30 Bike (increasing effort every round) Even- :45 of Movement! 1st round= Alt Groiners 2nd round= KB DL 3rd round= RKBS 4th round=...
Monday
CrossFit ThunderDome – CrossFit Warm-up CF TD Run (No Measure) 2 Rounds 200m Run 10 Push ups 10 Sit Ups 10 Air Squats 10 Jumping Lunges High Knees / Butt Kicks Workout 1-Mile Run (Time) Max...
Tuesday
CrossFit ThunderDome – CrossFit Warm-up CF TD Short (No Measure) 2 Rounds 20 Mountain Climbers 15 Push Ups 15 Sit Ups 20 Jumping Jacks Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball...
Wednesday
CrossFit ThunderDome – CrossFit Warm-up Burpees & Worms (No Measure) 4 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Metcon The CrossFit Football Total (Total Weight) Power Clean (1...