Categories Archives: WOD

12-6-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Weight) 10 Min EMOM Switch Even & Odd 12 Pull Ups 5 Snatch Increase as rounds go Metcon (Time) 10-1 Squat Cleans 95,65(135,95) Plate Push Ups T2B

12-7-17

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 (Weight) 8 Min EMOM 4 Deadlifts Increase weight as rounds...

12-8-17

CrossFit ThunderDome – CrossFit Warm-up Tabata-Roxanne (No Measure) Tabata Good Mornings Squat Holds Air Squats Handstands Roxanne Metcon Metcon (Time) 4 Rounds 20 Hng Sntch 20 OHL 75,55(AB-95,75) 10 HSPU (Deficit) ~~~~~~~~~~~~~~~~~~~ Cal on AB 22,1... read more

12-9-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) 15 Rounds (5 each) 10 Alt KB Swings 53,35(70,44) 8 Hang Snatch 95,65(115,85) 8 OHS 5 BBJ (3 BMU) 200m Run Metcon (No Measure) Row 2400m 150 V-Ups

12-11-17

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 Metcon (Weight) 8 Min EMOM 6 Back Squats 6 Air Squats...

12-12-17

CrossFit ThunderDome – CrossFit Skill Work Rope Climbing Metcon Metcon (Time) 600-400-200 10 Hang Cleans 115,75(155,105) 10 STOH 1 Rope Climb 1 round of the movements following each run. The WOD starts with a 600m Run...

12-13-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 17 Min 1+ SC&J 155,105(205,125) Alt KBS 53,35(70,44) C2B (MU) 200m Run after even rounds starting on round 4.

12-14-17

CrossFit ThunderDome – CrossFit Warm-up 3 Rounds (No Measure) 3 Rounds AB/ROW Air Squats Inchworms Metcon Metcon (Time) 3-6-9-12-15-18-21 Wall Ball 20,16(30,20) Box Jumps 24,20 ** 25 DUs after odd rounds Scaled DU is 20 Heavy...

12-15-17

CrossFit ThunderDome – CrossFit Metcon Metcon (Time) Partner WOD 100 Cal Row 25 SB V-Ups 35,30(50,35) ~~~~~~~~~~~~~~~~~~~~~ 60 Snatch 95,65(135,95) 60 Pull Ups ~~~~~~~~~~~~~~~~~~~~~ 100 Cal AB 20 Wall Ball 20,16 1 Partner starts on Cals...

12-16-17

CrossFit ThunderDome – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 7 Thrusters 95,65 7 HSPU 7 Pull Ups Partner 1 starts w/400m SB Run Partner 2 starts w/rounds Switch when partner returns...