Categories Archives: WOD

Sunday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – 5 Strict Burpees + 5 Tuck Jumps Min 2 – 8 Slam Ball Deadlifts + 8 Slam Ball Push Press +...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 400m Run or 500m Row (athlete choice!) into… 2 SETS 10 Alternating Groiners 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grab Then into w/ Empty Barbell… 2-3...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :30 Single Unders 10/10 Single Leg Romanian DL 5/5 DB Strict Press Into… 2 ROUNDS :30 High Jump Single Unders 10/10 Single DB Front Rack Lunges...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Cal bike (E-Z Pace) 10 Scap Push-Ups 5 Inch Worms + Push-Up 10 Bootstrappers Into… AMRAP x 5 MINUTES 8 Cal bike (Moderate...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Strength Back Squat (2-2-2-2-2) 2-2-2-2-2 Back Squat* Start Moderate-Heavy and Build to Heavy 2-Rep (Score is Weight) Workout Metcon (Time) 40-30-20-10 Wall Balls 20,14 (30,... read more

Friday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 MINUTE CAP) 5/5 Single Leg Lunge 5/5 Elbow Punches 8 Shoulder Press 8 Front Squat 8 Kip Swings Workout Fran (Time) 21-15-9 Thrusters, 95# /...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 Pike Hold + :30 Inch Worm + Push-Up MIN 2 – :30 Bootstrappers + :30 Groiners Strength Metcon (No Measure)...

Tuesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :15 Butt Kickers In Place :15 High Knees :15 Lateral Hops :15 Jumping Jacks Into… 3 ROUNDS 10 Clean Deadlifts 10 Hang High Pulls 10 Hang...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Chin-Up Grip Scap Pull-Ups 8/8 DB Swings 6 Medball Front Squats 6 Medball Push Press Skill Metcon (No Measure) 4 SETS ON A 12:00 RUNNING...

Thursday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3:00 Progressive Pacing on the Bike… 1:00 EZ Pace 1:00 Moderate Pace :30 Moderate-High Pace :30 Hard Pace Into… 2-3 ROUNDS 4 Big Arm Circles Back 4 Big...