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Archives
Monday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 200m Row 8 Bootstraps 8 Cossack Squats 8 Push-Up to Pike ~~into~~ 2 Sets 4 Shuttle Runs 8 Med Ball Thrusters :20 Handstand...
Tuesday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 20 Jumping Jacks 10 PVC Pass Throughs 10 PVC Good Mornings 5 Up Downs ~~into~~ 3 Rounds w/empty bar 10 Romanian Deadlifts 10...
Wednesday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 1:00 DU Practice 10 PVC Pass Throughs 8 PVC Sots Press 6 Broad Jumps ~~into~~ 3 Sets w/empty bar 8 Hang Muscle Snatch...
Thursday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 1:00 AB 10 Air Squats 10 Push Up to Pike 10 Sit Ups ~~into~~ 2 Sets AS FAST AS POSSIBLE 300m AB 5...
Friday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Logo Hops 10 PVC Pass Throughs 10 PVC Good Mornings 5 Up Downs ~~into~~ 3 Rounds w/WOD DB *Both Hands on DB*...
Saturday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EVERY 2:00 FOR 3 SETS :45 Row (INCREASING PACE) 10 Box Step-ups* 10 Scap Pull-ups* SET 1 – 10 Box Step-ups & 10 Scap Pull-ups...
Monday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets (Across and Back) 4 Shuttle Runs Butt Kicks Frankenstien Walks Heel Walks/Toe Walks ~~Into~~ 3 Sets w/Empty Bar 10 PVC Pass Throughs 10...
Tuesday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets PVC Pass Throughs PVC Good Mornings 10 Bootstrappers 5 Inchworms 5 Push Up to Pike ~~into~~ 3 Sets w/Empty Bar 10 Deadlifts 10...
Wednesday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Snatch Drops 10 PVC OHS ~~into~~ 3 Sets w/empty bar 8 Rear Strict...
Thursday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Alt KB Swings Up Downs KB Swings Sit Ups Tabata MB Deadlifts MB Front Squats MB Strict Press Push Up to Pike Workout Metcon...