Categories Archives: WOD

9-11-17

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 9/11 Chipper WOD (Time) The 9/11 Chipper (Partner) 11 Man Makers...

9-12-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds) With a partner 20 Min EMOM 5 Thrusters 95,65 5 Burpees RX+ is with a vest 20,14 Score is # of rounds completed in the minute. Partner...

9-13-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 2 Rounds AB Inchworms Air Squats Frank-Walks/Good Mornings Weightlifting Front Squat (Warm up then 4×3 all at the same weight ) Metcon Metcon (AMRAP – Rounds and Reps)...

9-14-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Reps) For Reps 3 Minutes Max Snatch 115,75(155,105) 90 Seconds Rest Max Effort Mile Run No Rest 3 Minutes Max Snatch 1st score is for total C&J reps...

9-15-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Frankenstein Walks Inchworms Metcon Metcon (No Measure) 8 Min EMOM 3 BOBs 5 MB Push Ups 5 Air Squats This EMOM is performed...

9-16-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner WOD for Time 3 Rounds 30 Wall Ball 20,16 30 KB Swings 53,35 30 Hang Cleans 115,75 30 Back Squats Both partners will perform 3 Burpees before they...

9-18-17

CrossFit ThunderDome – CrossFit Metcon The Pentagon (Time) For Time 900m Run 37 GTOH 135,95 37 Sit Ups 37 Box Jumps 24,20 37 Pull Ups 900m Run In memory of the 9/11 attack on the Pentagon....

9-19-18

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 45/10 AB / Row Air Squats Inchworms Metcon Metcon (Weight) 8 Min EMOM 1 Power Clean 1 Hang Clean 5 Front Squats Rec 185,105 ( Heavy)...

9-20-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks PVC Pass Through Inchworms Push Ups Skill Work Coach Bench Press and spotting techniques Weightlifting Bench Press (8×6 @ same weight / Dips to follow...

9-22-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Handstands Tabata Mountain Climbers PVC Pass Throughs PVC OHS Handstands Metcon Metcon (Time) 10-1 Hang Snatch OHS 95,65(115,85) Wall Ball 20,16... read more