Categories Archives: WOD

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS… 8/6 Cal Bike 10 PVC Pass Thrus 10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps 10 Lunges → 10 Jumping Lunges → 10 Barbell...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Plank to Pike Into … AMRAP x 4 MINUTES 10 Cossack Squats 8 Medball Strict Press 6 Medball...

Wednesday

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 RFT 5 Bear Complex 95,65(115,85) 10 K2E (T2B) 200m run 500m Row (Time) Max Effort 500m Row

Thursday

CrossFit ThunderDome – CrossFit Metcon Metcon (No Measure) 4 Sets of Each Alt every 45 Seconds 10 Bent Over Rows 8 High Pulls Rec – 95,65 Metcon (Time) 10-1 Deadlifts 185,105(225,135) Pull Ups HSPU

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 3 Inch Worm + Push Up 10 Scap Push Ups 20 Alt. Shoulder Taps 10 Tuck Ups 10 Scap Pull Ups 10 Kip Swings...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 SETS (4:00 CAP) 30’ Walking Quad Stretch 30’ Hamstring Stretch 30’ Butt Kickers 30’ High Knees AMRAP x 6 MINUTES 5 Inch Worms 20 Alt. Groiners 10...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Lunges 10 Inch Worms 10 Bodyweight Goodmornings Into… 2 ROUNDS 10 Box Step Ups 10 Up-Downs 10 KB Deadlift Workout Metcon (Time) 3 ROUNDS...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike (increase pace every :30) Into… AMRAP x 3 MINUTES 10 Bootstrappers 10 BB Good Mornings Strength Deadlift (5×3) 5×3 Tempo Deadlift (3111) *Use the same weight...

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS (5:00 Cap) 200m Run 10 Good Mornings 8 Inch Worms Into… 2 ROUNDS (5:00 Cap) 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters (:01 pause overhead) Skill...