Author Archives: ctwodify

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Come in and get your warm up done on your own! 2 Rounds 10 Toe Touch Jumping Jacks 10 Air Squats Butt Kicks – across...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 ROUNDS 30 Single Unders 20 Mountain Climbers 10 Plate Ground to OH 10 Alt. Tuck-Ups Then… Play a Game to finish off the Warm-Up!...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100m Run 8 Single Ring Ring Rows 8 Knee Push-ups to Pike 6 Alt. Walking Samson Stretch Into… 1 ROUND 100m Run 8...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row or AB ~~into~~ 2 Sets 20 Jumping Jacks 10 Lateral Lunges 10 Air Squats 5 Push Up to Pike ~~into~~ 2 Sets 20...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets :30 Jump Rope 5 Inch Worms w/PU 5/5 DB Deadlifts 5/5 DB Upright Rows 10 DB Good Mornings ~~Into~~ 2 Sets :30 Jump...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 25 Jumping Jacks 10 PVC Pass Throughs 10 PVC Good Mornings 10 Scap Push Ups 5 Push Up to Pike ~~into~~ 2 Sets...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 4 Shuttle Runs 10 PVC Pass Throughs 10 PVC Thrusters 10 Scap Pulls ~~into~~ 2 Sets 2 Shuttle Runs 5 Barbell Thrusters 5...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m Run 5 Up+Overs* 10 Lunges 10 Groiners + Thoracic Rotation 10 Alt. Bird Dogs *1 Rep of an Up+Over =...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 5 Inch Worms 10 Step-Ups 10 WB Push Press 10 Elbow Punches Into… 1 ROUND 5 Push-Up to Pike 8 Step-Overs 8 WB...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (8:00 CAP) 1:00 Row EZ Pace 10 Alt. Lunges 10 Alt. DB Bent Over Row 10 Single DB OH Tricep Extension :45 Tall...