Categories Archives: WOD

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 2-3 ROUNDS (7:00 CAP) 10/8 Cal Row 8 Alt. Bird Dogs 8 Sumo Stance Good Mornings 5 Reps of IYT’s w. Change Plates*...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 20 Jumping Jacks 10 PVC Good Mornings 10 PVC Pass Throughs 10 Y Scapula Lifts 10 T Scapula Lifts ~~Into~~ 3 Sets 8...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 30 Mountain Climbers + Max Plank MIN 2 – 10 SB Deadlifts + 10 SB Curl to Press...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 12 Step-Ups 10 Push-Up to Pike 8 Jefferson Curls 8 Bird Dogs ~~Into~~ 3 Rounds 6 Low Box Jumps 6 Pike Push-Ups or...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 20 Jumping Jacks 10 Air Squats 10 Push Ups 10 PVC Pass Throughs 10 PVC Good Mornings ~~into~~ 2 Sets 8/8 Kneeling KB...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Jump Rope 10 MB Ground to Overhead 10 MB Front Squats 10 Dead Bugs 10 Bird Dogs 5 Push Up to Pike...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 2 Shuttle Runs 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Thrusters ~~into~~ 2 Rounds 2 Shuttle Runs 10 Hang Cleans...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Cardio Choice 10 Alt Curtsy Lunges 5/5 Lateral Step-Ups 10 BB RDL :10/:10 SL Glute Bridge Hold 5 Knee Push-Ups Workout Metcon...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jump Rope 7 Sit-Ups 7 Slam Ball Deadlifts 7 Scap Pull-Ups ~~Into~~ 2 ROUNDS :20 Double Unders 5 Butterfly Sit-Ups 5 Slam...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 20 Jumping Jacks 8 Lunges + Thoracic Rotation 8 Push-Up to Pike ~~Into~~ 2 Sets 4 Shuttle Runs 8 Front squats w/empty barbell...