Categories Archives: WOD

5-17-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Air Squats Plank Jacks Push Ups Tabata Jump Rope Burpees Plank Jacks Handstands Metcon Metcon (Time) 800m Run ~~~~~~~~~~~~~~~~~~~~ 3 Rounds 20 Wall Ball 20,16(30,20)..... read more

5-19-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Row Air Squats Inch Worm Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 200m Run 1 Rope Climbs ( RX+ Leg less) Scaled Rope Climbs is...

5-20-17

CrossFit ThunderDome – CrossFit Metcon (Time) 3 Rounds 60′ Handstand Walk ~~~~~~~~~~~~~~~~~ 20 Hang Cleans 115,75 20 Front Squats 115,75 6 Demon Swings 40,25 20 Alt KB Swings 53,35 20 Goblet Squats 53,35 6 Demon Swings...

5-22-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Lunges Inchworms (in place) Tabata Jump Rope Burpees Push Ups Handstands Weightlifting Back Squat (8-8-6-6-4-4-2-2) From the rack. Work up in weight as...

5-23-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Burpees Air Squats Handstand Hold Metcon Metcon (Time) 3 RFT 12 C&J 115,75 (155,105) 12 Slam Balls 35,30(50,35) 12 SB V-Ups (GHD) 200m Row Metcon (Time)...

5-24-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 1-6 SBWB 35,30(50,35) SB Push Ups 1-6 Goblet Squats 53,35(70,44) KB Snatch 1-6 Push Press 115,75(155,105) BOBs All one WOD. Complete the first 1 to 6 couplet,...

5-25-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row Air Squats Inchworms Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 7 HSPU (strict-no pad) 7 Hang Snatch 95,65(135,95) 7 OHS 200m Run...

5-26-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Air Squats Plank Jacks Handstands Tabata In place Inch Worms Broad Jumps Frankenstein Walks Handstands Weightlifting Deadlift (10-8-6-4-2-2 Every 90 Seconds ) Increase... read more

5-27-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 3 Rounds 10 Burpees 20 Hang Snatch 95,65 20 OH Lunges 20 Seated Press 20 Weighted Step Ups 24,20 ~~~~~~~~~~~~~~~~~~~~~~~ 150 DUs ** 300 Singles

Murph

CrossFit ThunderDome – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael...