Categories Archives: WOD

3-16-17

CrossFit ThunderDome – CrossFit Weightlifting Bench Press (Increase first 4 sets then decrease ) Metcon Metcon (Time) 3 Rounds 400m Run 5 Bear Complex 95,65 10 HSPU 15 SB V-Ups 35,30(50,35) ~~~~~~~~~~~~~~~~~~~ 400m Run RX+135,95 2...

3-20-17

CrossFit ThunderDome – CrossFit Metcon (Time) Metcon 600M run 21-15-9 Thrusters 95,65 BFB 400M run

3-21-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 Rounds 200m Run 10 MB Thruster 10 MB Get Ups 10 Wall Ball 5 Burpees 20 Battle Ropes Weightlifting Clean and Jerk (4×2 then 6×1)...

3-22-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 MB Thruster 10 MB Get Ups 10 Wall Ball 10 Burpees Broad Jumps Metcon Metcon (Time) Chipper 30 KB Swings 53,35(70,44) 20 Goblet...

3-23-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 10 Slam Balls 35,30(50,35) 10 SB V-Ups Metcon (Time) 21-15-9 Calorie Row T2B (12,10#MB)

3-24-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 5 Rounds 9 Thrusters 95,65 35 DUs (Scaled 75 Sngls) ~~~~~~~~~~~~~~~ 2 Rounds 12 Hang Cleans 12 Box Jumps 24,20

Saturday WOD

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 12 Wall Ball 20,16 50′ DB Lunges 50s,35s 20 DB Snatch 10 PUll Ups ~~~~~~~~~~~~~~~~~ 400m Row

3-27-17

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (4×4 at same weight ) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

3-28-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Burpees Squat Jumps Tabata Mountain Climbers Air Squats Frankenstein Walks Handstand Walks Metcon Metcon (Time) 5 Rounds 5 Deadlifts 135,85(185,125) 5 Sq... read more

3-29-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 10-1 Wall Ball 20,16(30,20) Hang Cleans 115,75(155,105) Push Press 3 Burpees every 3 minutes