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Tuesday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 7:00 CLOCK… 2 ROUNDS :45 Bike @ Moderate Pace 10 Scap Pull-Ups 6/6 Single Arm Ring Rows 12 Banded Chest Fly Into…. 2...
Wednesday
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 10 PVC Thrusters ~~into~~ 3 Sets w/empty bar 8 Good Mornings 8...
Thursday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run 2 Sets 10 Air Squats 10 Scap Pulls ~~into~~ 200m Run 2 Sets 5 Goblet Squats (WOD Weight) 5 Chin Ups Workout Metcon...
Friday
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 10 PVC Overhead Squats 10 Push Ups ~~into~~ 2 Sets w/empty bar...
Saturday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Workout Metcon (Time) 50 Sit Ups or GHDs ~~into~~ 4 SETS 15 Wall Ball 20,14 10 Toes to Bar 20 Double Unders (30) 10...
Sunday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (12:00 CAP) :45 Row w/ Legs Only 50 Single Unders 12 Alt. Dead Bug 12 Alt. Cossack Squats 8/8 Single Arm DB Strict...
Monday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 20 Crossbody Mountain Climbers 6 Scap Push-ups 6 Step-Ups 6 WOD DB Deadlifts 6 WOD DB Front Squats ~~Into~~ 2 Sets 10 Box...
Tuesday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets 30′ Bear Crawl 10 Bootstrapper Squats 5 Up Downs ~~Into~~ 2 Sets 4 Shuttle Runs 8 DB Bicep Curl 8 Front Squats 8...
Wednesday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Minute EMOM MIN 1 – 75m Run + Max Bootstraps MIN 2 – :45 Lunge + Lunge + Air Squat MIN 3 – 8...
Thursday
CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Cal Bike (EZ-MOD) 5 Inchworms 5/5 Staggered Stance Good Mornings 10 Deadbugs ~~Into~~ 1 ROUND :30 Cal Bike (FAST) 8 Up-Downs 8...