Categories Archives: WOD

Tuesday

CrossFit ThunderDome – CrossFit Jeremiah 1:1-8 Warm-up Warm-up (No Measure) 1:00 Alt. Groiners 1:00 Bootstraps Into…(8:00 Cap) 2 Quick Rounds 10 Air Squats Narrow Stance 10 Elbow Punches 2 Quick Rounds 10 Air Squats Wide Stance...

Wednesday

CrossFit ThunderDome – CrossFit Proverbs 19:21 Warm-up Burpees & Worms (No Measure) 4 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Weightlifting 4 X 4 Split Jerk (4, 4,...

Thursday

CrossFit ThunderDome – CrossFit Ecclesiastes 4:9 Warm-up Warm-up (No Measure) 1:00 Bike (Easy Pace) 3 ROUNDS… 10 Alt Box Step Ups (20″) 10 KB Deadlifts 10 Sit Ups 1:00 Bike (Hard Pace) Workout Metcon (5 Rounds...

Friday

CrossFit ThunderDome – CrossFit 1 Corinthians 12:20-27 Warm-up Warm-up (No Measure) 1 ROUND :30 Shoulder Taps 5 Push-Up to Pike :20 Pike Hold 10 Alt Groiners 2 ROUND :30 Handstand Hold 10 Up-Downs 10 Box Step...

Monday

CrossFit ThunderDome – CrossFit Mark 11:15-18 Warm-up Warm-up (No Measure) 2:00 EZ on the Bike — Flow and Chat it Up!! 2 SETS (w/ Moderate Weight DB) 5/5 DB Single Arm Power Clean 5/5 DB Single...

Tuesday

CrossFit ThunderDome – CrossFit Luke 9:11-17 Warm-up Warm-up (No Measure) PARTNER WARM-UP… -In teams of 2 (need a light or moderate KB) P1 → Bike @ EZ Pace P2 → 10 Groiners + 10 KB Swings...

Wednesday

CrossFit ThunderDome – CrossFit Psalm 147:5 Warm-up Warm-up (No Measure) 2 ROUNDS 10 PVC Pass Thrus 5 Push-Up to Pike + :20 Pike Hold 10 Alt Groiners 2 ROUNDS :20 Active Overhead Hold w/ PVC Pipe*...

Thursday

CrossFit ThunderDome – CrossFit ! Timothy 6:6 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (Time) For Time 50 Cal Row 40 HSPU 30 Power Cleans 95,65 20 Front Squat 10 Ring or Bar MU’s 20...

Friday

CrossFit ThunderDome – CrossFit 1 Timothy 6:6 Warm-up Warm-up (No Measure) 1 ROUND 25ft High Knees 25ft Butt Kickers 25ft Side Shuffle Right 25ft Side Shuffle Left 25ft High Skips 2 ROUNDS 10 Alt Box Step...

Monday

CrossFit ThunderDome – CrossFit Proverbs 3:5-7 Warm-up Warm-up (No Measure) BODYWEIGHT FLOW… 2 SETS 10 Alt. Groiners w/ Reach to Ceiling 10 Standing Trunk Twists (each side to side = 1 rep) 10 Alt. Leg Swings...