Categories Archives: WOD

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (8:00 CAP) 200m Run 10 Alt. Bird Dogs 10 Tuck-Ups 10 Scap Pull-Ups Into… 2 ROUNDS 200m Run 8 Alt. DB No Push-Up...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 2/2 Alt. Samson Stretches 8 Up-Downs 8 Scap Push Ups :10 Top of the Dip Hold :10 Bottom of the Dip Hold ~~Into~~...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Stretch and Loosen Up Group 800m Run ~~Into~~ 2 Sets 10 Straight Leg Sit-Ups 10 Push Ups 10 Kip Swings / 2nd Set Pull UPs...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row or AB ~~into~~ 2 Sets 10 PVC Pass Throughs 10 PVC Good Mornings 30 Mountain Climbers ~~into~~ 2 Sets 8 Med Ball Cleans...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Slam Ball Deadlift 20 Alt. Plank Hip Taps :30 Cardio Choice (EZ-MOD) INTO… AMRAP x 4 MINUTES 10 Slam Ball...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row or AB ~~into~~ 2 Sets 10 PVC Pass Throughs 10 PVC Good Mornings 30 Mountain Climbers ~~into~~ 2 Sets 8 Med Ball Cleans...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 25 Jumping Jacks 20 Piked Shoulder Taps 10 PVC Pass Thrus 10 Barbell Strict Press 10 Snatch Grip Deadlift ~~into~~ 2 Sets 20...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 1:00 Bike (Light) 20 Mountain Climbers 10 Scap Pull-Ups 10 Slow Shoulder Taps 6/6 Split Squats 1 ROUND :45 Bike (Moderate) 10 Frog...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (12 MIN CAP) 10 Cat Cows 5/5 Moose Antlers 10 Rocking Wrist Extensions 5/5 Wrist Around the Worlds Into… EMOM x 8 MINUTES...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Turf to Turf and Back (60′) 4 Shuttle Runs Lunge + Twist High Knees Butt Kickers Frankenstein Walks Skip 4 Shuttle Runs ~~into~~ 2 Sets...