11-25-16

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Tabata HS (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstand Tabata Jump Rope Sit Ups Push Ups Handstand Metcon Metcon (Time) 800m Run ~~~~~~~~~~~~ . 21-15-9...

Thanksgiving WOD

CrossFit ThunderDome – CrossFit View Public Whiteboard Metcon Metcon (Time) Turkey Utopia 10 Burpees 65 Box Jumps 24,20 10 Burpees 50 Squat Cleans 115,85 10 Burpees 90 Wall Ball 20,16 10 Burpees 2 Rope Climbs 1621m...

11-23-16

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Air Squats Frankenstein Walks Scorpion Kicks Tabata Jump Rope Broad Jumps High Knees Push Ups Handstands Weightlifting Power Clean (5-... read more

11-22-16

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 6 Shuttle Runs 8 Bootstrappers 8 Push Up to Pike 8 Up Downs Metcon Metcon (Time) 21-15-9-6-3 Deadlifts 155,105(225,145) Wall Ball 20,16(30,20) Plate...

11-21-16

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Jumping Jacks Squat Holds Air Squats Sit Ups Tabata Mountain Climbers Burpees Push Ups Handstands Metcon Metcon (AMRAP – Rounds and Reps) 17 Min...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK) 5 I.Y.T.’s* 10 Tuck-Ups or V-Ups (Feet may not touch the floor) 20 Mountain Climbers** *Use...

11-20-21

CrossFit ThunderDome – CrossFit View Public Whiteboard Metcon (Time) With a Partner 6 Rounds ? IGYG 8 Hang Snatch 90,70 25′ OH Lunges 8 OHS 25′ OH Lunges ~~~~~~~ 6 Rounds / IGYG 10 HSPU 30...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Clean Deadlifts 5 Hang Muscle Cleans 5 Scap Push Ups 5 Air Squats *At 2:30, upgrade to the following AMRAP:...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – :40 Lung + Lunge + Squat Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Jumping Jacks Good Mornings Squat Holds Air Squats Tabata Mountain Climbers Sit Ups Push Ups Hand Stands Weightlifting Power Snatch (5-4-3-2-1-1-1) Workout Me... read more