CrossFit – Fri, Mar 29


The Crucifixion WOD is this Saturday. I hope everyone can make it and participate. I will open the doors at 8am and will try to start running waves around 8:30am.

CrossFit ThunderDome – Location – CrossFit


Warm UP (No Measure)

2 Sets

10 PVC PAss Through

10 PVC Good Mornings

10 PVC Overhead Squats

10 PVC Sots Press


2 Sets w/empty bar

8 Hang Snatch

8 Overhead Squats

8 Push Up to Pike


Metcon (Time)

~~20 Wall Ball 20,14(30,16)~~


Overhead Squats 95,65(135,95)

Handstand Push Ups (Strict)

~~~20 Wall Ball~~~


Overhead Squats 75,45(95,65)

Handstand Push Ups (HSPU)

~~~20 Wall Ball~~~

(Score is Time)

Please use the 15# bars if you are doing the workout as RX or Scaled.

*Scaled HSPUs are:


HS Hold :20

Strict DB Press