Categories Archives: WOD

5-30-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Frankenstein Walks Inchworms Tabata Jump Rope Lunges Sampson Stretch Handstands Metcon Metcon (Time) 45-35-25-15 Wall Ball 20,16 KB Swings 53,35 DUs – Sca... read more

5-31-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Burpees Air Squats Handstands Tabata Mountain Climbers Good Mornings Sit Ups Push Ups Metcon Metcon (Weight) 10 Min EMOM 6 Box Steps L 6 Box...

6-1-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 2 Rounds 25 Deadlifts 115,85 (155,115) 5 SBWB 35,30(50,35) 25 Front Squat/Back Squat 5 SBWB ~~~~~~~~~~~~~~~~~~~~~ 400m Row 1st round front Squats 2nd round back Squats Metcon (AMRAP –...

6-2-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Push Ups Sit Ups Air Squats Tabata Mountain Climbers Broad Jumps (across the gray) Burpees Sit Ups Metcon Metcon (Time) 3 Rounds(4) 20 Heavy Rope...

6-3-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP Teams of 3 SB Slams 50,35 Alt KB Swings 53,35 Wall Ball 20,16 2 reps then increase by 2 reps each round.

6-5-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row Air Squats Inchworms Metcon Metcon (AMRAP – Reps) 15 Min AMRAP 20 Power Cleans 135,85(185,125) 20 STOH 20 Back Squats Max Bar Facing Burpees RX...

6-6-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Air Squats V-Ups Handstands Tabata Mountain Climbers Inchworms Push Ups Handstands Metcon Metcon (AMRAP – Rounds) With a partner 20 Min EMOM 5 Thrusters 95,65...

6-7-17

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (10-8-6-4-2-2 ) Every 1:45 Metcon Metcon (Time) 10-1 Deadlifts 185,115(275,195) Box Jumps 24,20 DUs (x3) 1 Rope Climb following all odd number Rounds. 9-7-5 etc WOD ends with a...

6-8-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Lunges Handstands Tabata Jumping Jacks Burpees Inchworms Good Mornings Metcon Metcon (Time) 4 Rounds w/ Partner 15 Cal Row 10 SB Push Ups...

6-9-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 21-15-9 Hang Snatch HSPU 115,75(155,105) Weightlifting Snatch (Recover from WOD then establish 1 rep max)