Categories Archives: WOD

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS ON AN 8:00 RUNNING CLOCK… 10 KB RDLs (Slow Descent) 5 Inchworms w/ Push-Up (Keep feet stationary) 10 Glute Bridges (KB Held at...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 4 Shuttle Runs 8 Up-Downs 5/5 DB Deadlifts 5/5 DB Curl To Press 5/5 Single Arm DB Row Skill Metcon (No Measure) ON...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace* MIN 2 – 10 Slow Bootstraps MIN 3 – :45 Med Ball Front...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Scap Pull-Ups 10 Elbow Punches 10 Strict Press 2 ROUNDS 10 Kip Swings 10 Tuck Ups 8 Broad Jumps Strength Metcon (Weight)...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row 20 Mountain Climbers 10 Scap Pull-Ups 10 Push Up to Pike Workout Metcon (Time) FOR TIME 5-4-3-2-1 Row x100 Sit Ups...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round 24 Singles 16 Shoulder Taps 8 Up-Downs 8 Wide Stance Good Mornings :30 Tuck Hold ~~~into~~~ 2- Rounds 24 Double Unders/Attempts 4 Inchworms...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 25’ Toy Soldiers 25’ Knee Hugs 25’ Quad Pulls 25’ Samson Lunges 10 Scap Pull Ups 10 Kip Swings 1 ROUND 25’ High...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS 4 Shuttle Runs 4 Up Downs 4 Push Up to Pike Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 PVC Pass Throughs 10 PVC Sotts Press ~~into~~ 2 Rounds w/empty bar 20 DUs or DU Attempts 5 Hang...