Categories Archives: WOD

4-12-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 4 Rounds (5) 10 SBWB 35,30(50,35) 12 SB Dynamic PU 14 Alt KB Swings 53,35(70,44) ~~~~~~~~~~~~~~~~~~~ 400m Row Metcon (No Measure) 3 Round Tabata Hollow Rocks V-Ups Tuck Ups...

4-13-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 Rounds 20 Jumping Jacks 15 Air Squats 20 Mountain Climbers 10 Burpees Metcon Metcon (Weight) Sally Back Squats Metcon (Time) 3 Rounds 400m Run 10...

Easter WOD

CrossFit ThunderDome – CrossFit Metcon The Crucifixion (Time) Chipper 15 Log Complex 800m Log Carry 24 Turkish Get Ups 53,35 37 Box Jumps 24,20 30 TNG Squat Clean Thrusters 135,95 30 DB Man Makers 35,25 7...

4-15-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 12 SDHP 53,35 12 Box Jumps 24,20 10 Squat Snatch 115,75 10 Pull Ups or 5 MU Continuous 400m Run

4-17-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Burpees Push Ups Tabata Jump Rope Good Mornings Broad Jumps Handstands Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 8 Deadlifts...

4-18-17

CrossFit ThunderDome – CrossFit Warm-up Tabata Basic (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Good Mornings Tabata Jumping Jacks Lateral Lunges Push Ups Handstands Metcon Metcon (Time) 10-1 Wall Ball 20,16(30,20) Hang Snatch 95,65(13... read more

4-19-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) EMOM Every min (5 mins) 6 Snatch Choose a weight you can TNG Rest 1 min Every min (5 mins) 3 Snatch (Medium) Choose a weight you can TNG...

4-21-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP 5 SCT 115,75 10 Back Squats 15 Wall Ball 20,16 ~~~~~~~~~~~~~~~ 400m SB Run 50,35 1 partner doing AMRAP 1...

4-22-17

CrossFit ThunderDome – CrossFit Metcon () Metcon (Time) 21-15-9 KB Swings 53,35 Goblet Squats ~~~~~~~~~~~~~ 3 Rounds 20 C&J 135,85 30 Ring Dips 4 Rope Climbs

4-24-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Good Mornings Tabata Mountain Climbers Burpees Frankenstein Walks Handstands Metcon Metcon (Time) 4 Rounds 12 Deadlifts 155,105(205,145) 12 Box ... read more