Categories Archives: WOD

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 4 Shuttle Runs 10 Plank to Pike 10 Scap Pulls 10 Step-Ups Into… 2 Rounds 2 Shuttle Runs 4 Pull Ups 5 Box...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 1:00 Row 8 Bootstrappers 8 Deadbugs 8 Bird Dogs 8 Up-Downs 8/8 DB Arnold Press Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK…...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 20 Singles 10 Scap Pull-Ups 5/5 DB Bent Over Row 1 ROUND 20 Fast Singles 10 Ring Rows 5/5 Single Leg DB RDL...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift Min 2 – :20 Slam Ball OH Press + :20...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 20 Jumping Jacks 5 Up Downs 10 V-Ups 5/5 SA DB Bent Over Row ~~~into~~~ 2 SETS 20 Mountain Climbers 10 Kip Swings...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS (5:00 Cap…) 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Front Squat Optional) (2121) -Quick Rest & Repeat-...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Bike or Cardio Then.. 2 RDS 15 Supinated Banded Pull-Aparts 5 Scap Pull-Ups 5 Strict Knee Tucks 5/5 SA Ring Rows Then.. 2 RDS...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Row 2 Rounds PVC Pass Throughs PVC Good Mornings 10 Bootstrapper Squats ~~into~~ 3 Rounds w/ Empty Barbell 5 Hang Squat Clean Thrusters 5...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 1:00 Cardio (Mod Effort) 8 Squat Jumps 8/8 DB Sumo Deadlift 8/8 DB Upright Row 8/8 DB Arnold Press Metcon (Time) WOD 1...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 EZ Row 10 Scap Pulls :20 Hollow Hold 1 ROUND 1:00 Moderate Row 10 Scap Retractions 10 Hollow Rocks 1 ROUND :30...