Categories Archives: WOD

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 Lunges with PVC Pass Through 10 PVC Romanian Deadlifts 10 Slow Tuck-Ups 10 Push-Up to Pike ~~into~~ 2 Sets w/empty bar :15...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 30 Mountain Climbers 10 Up-Downs 30 Russian Twists 5 Push-Up to Pike ~~Into~~ 2 ROUNDS 30 Crossbody Mountain Climbers 10 Air Squats 8...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 25 Jumping Jacks 8 SB Ground to Overhead 8 SB Front Squats 8 Dead Bugs 8 Bird Dogs 5 Push Up to Pike...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 100 Run 5 Push-Up to Pike 10 Cossack Squats 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 8 Wall Ball Front Squats...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EVERY 3:00 x 3 SETS* 10/8 Cal Row 12 KB Deadlift 10 Slam Ball Push Press 10 Alt. V-Ups 30 Single Unders *Increase pace each...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 1:00 AB 10 PVC Pass Throughs 10 PVC Good Mornings 10 Up Downs ~~into~~ 2 Sets 8 Hang Muscle Cleans 8 Strict Press...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ***Grab a MedBall*** EMOM x 6 MINUTES MIN 1 – 30 Jumping Jacks + 5 Up Downs MIN 2 – 15 Air Squats + 6...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 4 Shuttle Runs 10 Toe Touch Jumping Jacks 10 PVC Pass Throughs 10 PVC Good Mornings 10 V-Ups 5 Push UP to Pike...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS w/1 DB 12 PVC Pass Thru 10 Hollow Rocks 8 DB Curls 8 DB Strict Press 4 Shuttle Runs ~~into~~ 2 Rounds 4...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Min EMOM (:45 ON/ :15 OFF) MIN 1 – Row (EZ-MOD) MIN 2 – Step-Ups MIN 3 – 3 Inchworms + 3 Jefferson Curls...