Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 30 Single Unders 10 Slow Shoulder Taps 8 Box Step Overs 8 Good Mornings (BB Optional) Into… 2 ROUNDS 30 Singles (Single +...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row or AB 2 Sets 10 Med Ball Cleans 10 MB Strict Press 8 Push Up to Pike ~~~into~~~ 2:00 Row or AB 2...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 60ft Bear Crawl (30ft/30ft) 10 Scap Push-Up 5 Inchworm + Push-Up :20 Tuck Hold ~~Into~~ 2 Sets 1:00 Double Unders or Power Jumps...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 5 Up-Downs 5 Scap Pull-Ups 5 Body Rows :30 Plank Hold ~~Into~~ 3 sets 4 Barbell RDL 4 Barbell Bent Over Row 4...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:40 ON/ :20 OFF) MIN 1 – AB/Row @ Mod Pace MIN 2 – Lunge + Lunge + Air Squat MIN...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cal Bike* ~~into~~ 1 Set w/PVC Pipe 8 Lunge + Pass Thru 8 Snatch Grip DL to Upright Row 8 Overhead Squat w/ :01...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES (:45 ON / :15 OFF) MIN 1 – Row EZ Pace → Row Mod Pace MIN 2 – Cossack Squats →...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Row ~~~~~ 2 Sets 20 Mountain Climbers 10 PVC Pass Throughs 10 PVC Good Mornings 10 Bootstrappers ~~into~~ 2 Sets w/empty bar 8 Front...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Row 2 Sets 20 Crossbody Mountain Climbers 10 Air Squats 10 Push Ups 4/4 Knees to Chest Stretch 8 Jumping Lunges Workout Metcon (Time)...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 PVC Pass Through 10 PVC Good Morngings 10 Plank to Pike 5 Pike Push Ups ~~Into~~ 2 Sets w/empty barbell 12 Slow...