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11-23-16

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Jump Rope Good Mornings Air Squats Frankenstein Walks Scorpion Kicks Tabata Jump Rope Broad Jumps High Knees Push Ups Handstands Weightlifting Power Clean (5-... read more

Thanksgiving WOD

CrossFit ThunderDome – CrossFit View Public Whiteboard Metcon Metcon (Time) Turkey Utopia 10 Burpees 65 Box Jumps 24,20 10 Burpees 50 Squat Cleans 115,85 10 Burpees 90 Wall Ball 20,16 10 Burpees 2 Rope Climbs 1621m...

11-25-16

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Tabata HS (No Measure) Tabata Jump Rope Squat Holds Air Squats Handstand Tabata Jump Rope Sit Ups Push Ups Handstand Metcon Metcon (Time) 800m Run ~~~~~~~~~~~~ . 21-15-9...

1-26-16

CrossFit ThunderDome – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds 6/6 SA KB Squat Clean 53,35 6/6 SA KB Push Press 14 Alt DB Snatch 50,35 14 Trucker Squats 25,15 ~~~~~~~~~~~~~~~~~~ 100 DUs (DO...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 2:00 Cardio of Choice (EZ pace) Immediately Into… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Upright...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 8 PVC Pass Through + Lunge 8 Push-Up to Pike 8 Cat Cows ~~Into~~ 2 SETS 8 PVC Overhead Squats 8 Up-Downs 8...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 4 Shuttle Runs 8 TNG SB Squat Cleans 8 SB Push Press ~~~into~~~ 2 Sets w/Empty Bar 7 Strict Press 7 Front Squats...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ONE ROUND CHIPPER STYLE 30 Singles 20 Plate Bent Over Rows 10 Plate GTOH 10 Trucker Squats 20 Plate Front Raises 10 Slam Ball OH...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (EZ-Mod) 2 ROUNDS 10 Air Squats 10 Scap Pulls 10 Tuck Ups 1:00 Bike (Mod-Hard) 2 ROUNDS 8 SB Goblet Squats 8 Push...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 6 Shuttle Runs 10 PVC Pass Through 10 PVC Overhead Squats 10 Groiners + Twist ~~Int0~~ 2 SET 8 High Pulls 8 Hang...