Archives

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 SETS 4 Shuttle Runs 4 Up Downs 4 Push Up to Pike Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 PVC Pass Throughs 10 PVC Sotts Press ~~into~~ 2 Rounds w/empty bar 20 DUs or DU Attempts 5 Hang...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 600m AB ~~into~~ 3 Rounds w/Empty Bar 10 Bent Over Rows 10 Hang Cleans 10 Hang Snatch 3 Inch Worms Strength Metcon (Weight) Push Press...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 800m AB ~~into~~ 3 Rounds 10 PVC PassThroughs 10 PVC Good Mornings 10 Bootstrappers 5 Push Up to Pike 4 Shuttle Runs Workout Metcon (Time)...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Row ~~into~~ 3 Rounds 5 Barbell Deadlifts 5 High Pulls 5/5 Elbow Punches 5 Strict Press 5 Up Down + High Jump *First round...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 PVC Pass Through 10 PVC Back Squats 10 PVC Push Press 5 Push Up to Pike ~~~into~~~ 3 Rounds w/Empty Bar Workout...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Cap, Move Quick!)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees *(20’ for each drill,w/ a light jog...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Mountain Climbers 10 Air Squats 10 Box Step Ups ~~into~~ 2 Rounds 20 Jumping Jacks 10 Lunges 5 Box Jumps Workout Metcon...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Row ~~~~~ 2 Rounds 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHS 8 Push Up to Pike ~~into~~ 2 Rounds w/empty...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Row* 10 Jumping Groiners 10 Supermans 7 Goblet Kang Squat** *Increase pace each Round (EZ → Mod → Hard) **Round 2 perform...