Categories Archives: WOD

CrossFit – Tue, Aug 22

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up (No Measure) 4:00 Row or AB 2 Sets 2/2 Pigeon Pose 15 Toe Touch Jumping Jacks 10 Air Squats 8 Push Up to Pike to Cobra ~~into~~...

CrossFit – Wed, Aug 23

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up / DLHCSP (No Measure) 2 Sets 2 Shuttle Runs 60′ Butt Kicks 2/2 Sampson Stretch 4/4 Shin Box Extensions 10 Push Up to Pike ~~into~~ 6 Sets...

CrossFit – Thu, Aug 24

CrossFit ThunderDome – Location – CrossFit REST DAY If you still Insist (No Measure) 4 Sets 100m Slam Ball WALKS (AHAP) :30 Plank 15 V-Ups or GHD 15 DB Ab Press (Moderate) 10 Hollow Rocks (No...

4-6-19

CrossFit ThunderDome – Location – CrossFit Warm Up Warm Up / DLHCSP (No Measure) 2 Sets 2 Shuttle Runs 60′ Butt Kicks 2/2 Sampson Stretch 4/4 Shin Box Extensions 10 Push Up to Pike ~~into~~ 6...

CrossFit – Mon, Aug 28

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up / DLHCFS (No Measure) 2 Sets 2 Shuttle Runs 60′ Butt Kicks 2/2 Sampson Stretch 4/4 Shin Box Extensions 6/6 Deadbug w/3 Sec Squeeze ~~into~~ 5 Sets...

CrossFit – Tue, Aug 29

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) 4 Rounds for Time...

8-30-23

CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up / DLHCFS (No Measure) 2 Sets 2 Shuttle Runs 60′ Butt Kicks 2/2 Sampson Stretch 4/4 Shin Box Extensions 6/6 Deadbug w/3 Sec Squeeze ~~into~~ 5 Sets...

8-31-17

CrossFit ThunderDome – Location – CrossFit Warm-up Warm-up (No Measure) Tabata Jump Rope Squat Holds Air Squats Good Mornings Tabata Jump Rope Lunges Frankenstein Walks Push Ups Metcon Metcon (Time) 30 DUs (50 DUs) ~~~~~~~~~~~~~~~ 10-1...

9-1-17

CrossFit ThunderDome – Location – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 45/10 Row / AB Air Squats Handstand Walk/Hold To the clock. Work for 45 secs then rest for 10. Metcon Metcon (AMRAP – Rounds...

9-2-17

Announcements Labor Day. 8:30 AM Class ONLY! CrossFit ThunderDome – Location – CrossFit Warm-up Warm Up / DB-DLHCSP (No Measure) 2 Sets 2 Shuttle Runs 60′ Butt Kicks 2/2 Sampson Stretch 4/4 Shin Box Extensions 10...