Categories Archives: WOD

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike / Row ~~~~~ 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Bootstrapper Squats 5 Broad Jumps ~~~into~~~ 2 Rounds (w/ Barbell) 8 Deadlift...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets Workout Metcon (Time) 800m Run ~~~~~~~~ 24 Rnds IGYG 5 Plate GTOH 45,25 1 Bear Complex 115,75 5 Pull Ups ~~~~~~~~~ 60 Up...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 20 Alt. Walking Knee Hugs 20 Alt. Walking Figure-4 Stretch 10 Bootstrappers 10 Alt. Groiners...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 35 Single Unders 10 Alt. Lunges 8 Inch Worms + Push-Up ~~Into~~ 2 SETS 30 Single Unders 10 Slamball Deadlifts 10 Slamball Curl...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 1:00 Row @ Mod Pace 8 Cat-Cow 8 Arm Haulers 8 Alt. Side Lunges ~~~Into~~~ 2 SETS w/empty bar :30 Row @ Hard...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Jumping Jacks Air Squats Push Up to Pike Up Downs Tabata Handstand Holds Scap Pulls Arm Circles Up Downs Skill Metcon (No Measure) 8...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 LINE DRILLS (Across the Floor and back…each movement) Knees to Chest Heels to Butt Karaoke Lunge with a Twist Toe Walk Heel Walk ~~~~~~~~~...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 10 PVC Pass Throughs 10 BB Wide Grip Bent Over Row 2 ROUNDS 5 BB Slow Snatch Deadlift 5 BB...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (5:00 MAX for Both Parts) 30 Single Unders 10 Glute Bridges 10 Scap Push-Ups Into… 2 SETS 30 Big Jump Single Unders (or…30...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 8 I.Y.T’s* 8 Alt. Box Step-Ups *Perform with small plates or DB’s in each hand. In a bent over position...