Categories Archives: WOD

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bike (EZ-Mod) 10 Air Squats 5/5 SA DB Arnold Press 5 Inch Worms ~~into~~ 2 ROUNDS :30 Bike (Mod-Hard) 20 Mountain Climbers...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER STYLE :30 Single Unders 20 Alt. Bird Dogs 20 Alt. Shoulder Taps :30 Backwards Singles 16 DB Slides 16 Alt. Bent Over Row :30...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 Up-Downs 10 Groiners 10 PVC Pass Thrus ~~Into~~ 2 Rounds/w Empty Bar 5 Burpees 5 Push Up to Pike 8 Front Squats...

1-8-22

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata PVC Pass Throughs PVC Good Mornings Up Downs Push Up to Pike ~~~4 Shuttle Runs~~~ Tabata Air Squats V-Ups Empty Bar Push Press Empty...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Strength Metcon...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps ~~~Into~~~ 3 SETS 8 Box Jumps 8 Push-Up to...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 4 Shuttle Runs 5 Up-Downs 5 Scap Pull-Ups 5 Push Up to Pike ~~~Into~~~ 2 Sets w/Empty Bar 5 Bootstrapper Squats 5 Front...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 4 Shuttle Runs 10 Scap Pull-Ups 5/5 DB Arnold Press :20 Tuck Hold ~~~Into~~~ 2 ROUNDS 4 Shuttle Runs 10 Tight Kip Swings...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – 15 Bootstrappers + 15 MB Deadlift Min 2 – 5 Up Downs + 10 MB Cleans Min 3...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 4 Shuttle Runs 10 PVC Pass Though 10 PVC Good Mornings 8 Scap Push Ups 5 Plank to Pike 10 Bootstrappers Skill Warm-up...