Categories Archives: WOD

7-17-17

CrossFit ThunderDome – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Air Squats Push Ups Handstands Tabata Jump Rope Lunges Burpees Handstands Metcon Metcon (Time) 21-15-9 Wall Ball 20,14 Hang Snatch 95,65 ~~Rest 3:00~~ 15-12-9 Front...

7-18-17

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 3 Rounds 2:00 Row/AB 10 Air Squats 5 Inchworms Metcon Metcon (Time) 4 Rounds 20 Alt DB Snatches 40,25(50,35) 40′ DB Goblet Lunges 15 Goblet...

7-19-17

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 3 Rounds 1:30 AB or Row 15 Toe Touch Jumping Jacks 3/3 Shin Box Extensions 8 Deadlifts *Increase weight each round Metcon Metcon (AMRAP –...

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 – Location – 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 (AMRAP – Rounds and Reps) 15 Min AMRAP...

7-22-17

CrossFit ThunderDome – Location – CrossFit Metcon Metcon (AMRAP – Reps) Partner WOD 20 Minute AMRAP Grace then Helen ~~w/ remaining time AMRAP~~ 4 Squat Cleans 155,105 3 Wall Walks 2 Rope Climbs P1 working P2...

7-24-17

CrossFit ThunderDome – Location – CrossFit Warm-up CFTD Typical (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Push Ups Tabata Good Mornings Pass Throughs OH PVC Squats Handstands Metcon Metcon (Time) For Time 200m Run...

7-25-17

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 3:00 Row or AB 2 Sets 20 ountain Climbers 2/2 Pigeon Pose 2/2 Sampson Stretch ~~into~~ 5 Sets 4 Jumping Lunges 4 Front Squats (Increase...

Wednesday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 3:00 AB/Row 2 Sets 5/5 Half Kneeling Arm Circles 2/2 Pigeon Pose 10/10 Arm Circles 10 Air Squats ~~into~~ 2 Sets 10 MB Cleans 10...

Thursday

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 2 Rounds 20 Jumping Jacks 20 Mountain Climbers 10 Inchworms 20 Air Squats Metcon Metcon (Time) 4 RFT 400m Run 45′ Back Lunges 25 Air...