Categories Archives: WOD

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10/8 Cal Bike 10 Step Ups 10 Scap Pull Ups 5 DB Up Downs Into… AMRAP x 5 MINUTES 8/6 Cal...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 1:00 Bike @ Easy-Mod Pace 10 Cat Cows 10 Alt Groiners 10 Step-Ups ~~Into~~ 2 SETS 1:00 Bike @ Mod Pace 8 Up-Downs...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 4 Shuttle Runs 10/10 Leg Swings 10/10 Ankle Roll Outs High Knees -> & &

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 10 Toe Touch Jumping Jacks 10 Scap Pull-Ups 10 Jumping Squats 10 OH Press w/ Empty Bar Strength Thruster (3-3-3-3*) *Start Moderate, build...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Singles 10 Singles Right Leg 10 Singles Left Leg 20 Singles Alternating Legs :30 Double Under Practice ~~Into~~ 2 ROUNDS 7 Slam...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run 3 Rounds 10 Barbell Deadlifts 10 High Pulls 10 Elbow Punches 10 Front Squats 250/200m Row Workout RESOLUTION (Time) FOR TIME 30 Hang...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – 45s Alternating Groiners MIN 2 – 20s Up Downs + 20s Strict Press MIN 3 – 45s Arm...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) FOR QUALITY 1:00 Bike (EZ) 1:00 Hollow Hold :30 Bike (Hard) 1:00 Supermans 1:00 Bike (EZ) 1:00 Tuck-Ups Skill Metcon (No Measure) 3 SETS 10-15...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS :45 Hard Row 8 Up-Downs 6 Lunge + Lunge + Air Squat 4/4 PVC Around the Worlds 8 PVC OHS ~~into~~ 2 Sets...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 8 Alt. Groiners + Max Step-Ups* MIN 2 – 12 Ring Rows + Max Bar Hang** MIN 3...