Categories Archives: WOD

Friday

CrossFit ThunderDome – CrossFit Luke 17:4 Warm-up Warm-up (No Measure) Group Warm-Up 9/11 Chipper WOD (Time) The 9/11 Chipper (Partner) 11 Man Makers 35,25 175 DU’s – 125 Plate Hops 77 KB Swings 53,35 93 Wall...

Monday

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Leg Swings 5 Bootstrappers 5 Inch Worms + Push-Up 5/5 Single Leg RDL Into… 2 ROUNDS :20 Hollow Hold 10 Good Mornings 8 Groiners 6...

Tuesday

CrossFit ThunderDome – CrossFit Psalm 141:3 Workout Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed...

Wednesday

CrossFit ThunderDome – CrossFit Warm-up Row/Tabata (No Measure) Row 500m Tabata Lat Lunges Burpees Jumping Jacks Air Squats Tabata Mountain Climbers Push Ups Sit Ups Air Squats Strength Push Jerk (20 mins. to find your 3RM...

Thursday

CrossFit ThunderDome – CrossFit 2 Corinthians 9:6-11 Warm-up Warm-up (No Measure) Coaches Choice Workout Metcon (AMRAP – Reps) 24 Min AMRAP Minutes 2-4-6 Max Pull-Ups Minutes 8-10-12 Max KB Swings 53,35 Minutes 14-16-18 Max Plate Burpees...

Monday

CrossFit ThunderDome – CrossFit John 16:33 Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Leg Swings 25ft Walking Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers Strength...

Tuesday

CrossFit ThunderDome – CrossFit 2 Timothy 4:1-5 Warm-up CFTD HS (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Sit Ups Push Ups Hand Stands Workout Metcon (Time) 4 RFT 12...