Categories Archives: WOD

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 500m Row or 1500m Bike 2 ROUNDS 5 Bootstrappers 5 PVC Good Mornings 5 Inch Worms + Push-Up 2 ROUNDS...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 200m Run -Into- 3 ROUNDS (w/ a light DB)… 6 SA Standing DB High Pull (L) 6 SA DB Strict Press (L) ‘25 SA DB OH Walk (L)...

Thursday

CrossFit ThunderDome – CrossFit Warm-up JJ HS (No Measure) Tabata Jumping Jacks Burpees Air Squats Handstands Tabata Mountain Climbers Push Ups Air Squats Handstands Weightlifting Bench Press (5-5-4-3-2-1-1) Build to a heavy 1 rep. NOT LOOKING...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike (Increasing effort each round) 5 Inchworms 10 Step Back Lunges 10 Med Ball Push Presses 10 Jump Squats 5 Broad Jumps With a barbell…...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Extended Warm-up Warm-up (No Measure) 10 min. running clock: 3 SETS 5-10 Strict Pull-up 1:00 Handstand Hold -Rest as Needed b/t Sets- *Athlete should choose a...

Friday

CrossFit ThunderDome – CrossFit Warm-up Community Day (No Measure) 20 Mountain Climbers 15 Push Ups 15 Sit Ups 15 Jumping Jacks 15 Air Squats 15 Floor Sweepers Sampson Stretch (15 Sec Hold each side) Strength Back...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30) into… AMRAP x 4 MINUTES 8 Alt. Elbow Punches w/ Barbell 8...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 25ft Frankenstein walk 25ft Grapevine (both directions) 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps -Rest 1:00- AMRAP x 3 MINUTES 10 KB Sumo...