Archives

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 1:00 Cardio (Mod Effort) 8 Squat Jumps 8/8 DB Sumo Deadlift 8/8 DB Upright Row 8/8 DB Arnold Press Metcon (Time) WOD 1...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 EZ Row 10 Scap Pulls :20 Hollow Hold 1 ROUND 1:00 Moderate Row 10 Scap Retractions 10 Hollow Rocks 1 ROUND :30...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds Jog 1 Lap 5 Med Ball Cleans 5 Push Up to Pike 5 Bootstrappers 20 Mountain Climbers Workout Metcon (4 Rounds for reps)...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (9:00 Max Total) 15 Straddle Sit Ups w/ Reach Through* 10 Plank to Pikes 5/5 SL KB RDL 2 SETS 15 Hollow Rocks...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 1:00 Plank 30 Single DB Curls 30 Single DB Strict Press 30 Alt. Single DB...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 PVC Pass Throughs 10 PVC Good Mornings 20 Mountain CLimbers 5 Push Up to Pike ~~~Then~~~ 2 Rounds AFAP 200m Row 12...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds :45 Row @ Mod Pace 10 Step-Ups 10 Lunges with PVC Passthrough 10 Tuck-Ups ~~~into~~~ 3 Rounds 5 Up Downs 5 Push Up...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 10 PVC Pass Throughs 10 Good Mornings 5 Push Up to Pike ~~into AS A GROUP~~ 1-4 2 Shuttle Runs...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Row (EZ Pace) 6 Push-Up + Alt. Groiner 8 Wall Ball Push Press** 10 Alt Wall Ball Single Leg RDL **Round 2...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Groiners 8 Scap Push-Ups 6 Push-Ups* 8/8 Split Squats** 10 Glute Bridges *Round 1 perform close grip, Round 2 perform wide grip...