Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (10:00 CAP) 5 Inch Worms into Cobra Pose* 10 Alt. Dead Bug 10 Alt. Groiners w/ a Twist** 10 Slow Banded Pull Aparts...

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...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 4 Shuttle Runs 60′ Toe Walks 60′ Heel Walks 60′ Frankenstien Walks 5 Downward Dogs to Cobra ~~into~~ 2 Sets 2 Shuttle Runs...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 20 Mountain Climbers 3/3 Alt. Samson Stretch 20 Deficit Calf Raises (On Plate) 10 Bootstrappers ~~into~~ 2 Sets 10 Plate Front Squats 10...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 20 Jumping Jacks 10 Air Squats 10 Sit Ups 5 Push Up to PikeThe workout today is Completing one of the following, not...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 12 Up-Downs 12 DB Strict Press 12 Alt. Lunges 12 Sit-Ups ~~into~~ 2 ROUNDS 8 Alt DB Snatch 8 Knee Raises or to...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row 2 Sets 20 Mountain Climbers 5 Inch Worms 5 Pike Push Ups 10 Air Squats ~~into~~ 2 Sets w/empty bar 20 Jumping Jacks...

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...

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...

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...