Categories Archives: WOD

7-20-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Frankenstein Walks Good Mornings Squat Holds Tabata Air Squats Frankenstein Walks Jumping Jacks Lat Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 1 Mile..... read more

7-21-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata Jumping Jacks Push Ups Plank Jacks Handstands Metcon Metcon (Time) 600-400-200 21-15-9 SCT 95,65(135,95) Plate Push Ups 21 the... read more

7-22-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner WOD 3 Rounds 400m SB Run 50,35 25 Box Jumps 24,20 25 Hang Cleans 115,75 25 Front Squats ~~~~~~~~~~~~~~~~~~~ 100 Partner Wall Ball 20,16

7-24-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Metcon (Time) For Time 200m Run 15 Hang Snatch 95,65(115,75) 3...

7-25-17

CrossFit ThunderDome – CrossFit Weightlifting Back Squat (8 Min EMOM 6 Back Squats & 6 Air Squats ) Metcon Metcon (Time) 4 Rounds 400m Run 15 Deadlifts 135,95(185,145) 15 SDHP 53,35(70,44)

7-26-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 5 Rounds w/Partner Arm Grinder 6,5(8,7) 60′ Wheelbarrow Walk (HSW) 20 Thrusters 105,75(135,95) ~~~~~~~~~~~~~~~~~~~~~~~~ 40′ Parallel Bar Walk(+40 Dips) Scaled is 2 min L-Sit hold

7-27-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Cal on AB 20,16 10 Inchworms 20 Air Squats Metcon Metcon (Time) 4 RFT 400m Run 25 Air Squats 45′ Lunges 45′ Back Lunges *5-16-17 Skill...

7-28-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Min 1+ Box Jump 24,20 Deadlifts 95,65(135,95) Hang Cleans Front Squats 200m Run after even rounds starting on Round 4 Metcon (Time) 21-15-9 Cals...

7-31-17

CrossFit ThunderDome – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Jumping Jacks Burpees Lunges Handstands Metcon Metcon (Time) Chipper 100 KB Swings 53,35 80 Wall Ball 20,16...

8-1-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) For Time 800m Run 25 Back Squat 95,65(135,95) 600m Run 18 Back Squat 115,85(155,105) 400m Run 10 Back Squat 135,95(185,135)