Archives

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up CF TD Run (No Measure) 200m Run 2 Rounds 10 Push ups 10 Sit Ups 10 Air Squats 10 Jumping Lunges High Knees / Butt Kicks Workout Metcon...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Group Workout Metcon (Time) 3k Row and 8 Rounds of DT+ 12 Deadlifts 9 Hang Cleans 6 Shoulder to Overhead 1 Rope Climb DT is...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) GENERAL WARM-UP 2-3 ROUNDS (7:00 CAP) 10/8 Cal Row 8 Alt. Bird Dogs 8 Sumo Stance Good Mornings 5 Reps of IYT’s w. Change Plates*...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 20 Jumping Jacks 10 PVC Good Mornings 10 PVC Pass Throughs 10 Y Scapula Lifts 10 T Scapula Lifts ~~Into~~ 3 Sets 8...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 30 Mountain Climbers + Max Plank MIN 2 – 10 SB Deadlifts + 10 SB Curl to Press...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 12 Step-Ups 10 Push-Up to Pike 8 Jefferson Curls 8 Bird Dogs ~~Into~~ 3 Rounds 6 Low Box Jumps 6 Pike Push-Ups or...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 20 Jumping Jacks 10 Air Squats 10 Push Ups 10 PVC Pass Throughs 10 PVC Good Mornings ~~into~~ 2 Sets 8/8 Kneeling KB...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets :30 Jump Rope 10 MB Ground to Overhead 10 MB Front Squats 10 Dead Bugs 10 Bird Dogs 5 Push Up to Pike...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 2 Shuttle Runs 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Thrusters ~~into~~ 2 Rounds 2 Shuttle Runs 10 Hang Cleans...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Cardio Choice 10 Alt Curtsy Lunges 5/5 Lateral Step-Ups 10 BB RDL :10/:10 SL Glute Bridge Hold 5 Knee Push-Ups Workout Metcon...