Archives

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Mins AB or Rower ~~~~~~~~ 2 Sets 10 PVC Pass Throughs 10 PVC Back Squats 10 PVC Elbow Punches ~~~into~~~ 2 Sets w/ Empty...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 4 Shuttle Runs 10/10 Leg Swings Frankestien Walks Butt Kicks ~~~into~~~ 2 Sets with empty bar 8 Snatch Push Press 5 OHS 5...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike / Row ~~~~~ 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Bootstrapper Squats 5 Broad Jumps ~~~into~~~ 2 Rounds (w/ Barbell) 8 Deadlift...

Saturday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets Workout Metcon (Time) 800m Run ~~~~~~~~ 24 Rnds IGYG 5 Plate GTOH 45,25 1 Bear Complex 115,75 5 Pull Ups ~~~~~~~~~ 60 Up...

Sunday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 20 Alt. Walking Knee Hugs 20 Alt. Walking Figure-4 Stretch 10 Bootstrappers 10 Alt. Groiners...

Monday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 35 Single Unders 10 Alt. Lunges 8 Inch Worms + Push-Up ~~Into~~ 2 SETS 30 Single Unders 10 Slamball Deadlifts 10 Slamball Curl...

Tuesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 1:00 Row @ Mod Pace 8 Cat-Cow 8 Arm Haulers 8 Alt. Side Lunges ~~~Into~~~ 2 SETS w/empty bar :30 Row @ Hard...

Wednesday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Jumping Jacks Air Squats Push Up to Pike Up Downs Tabata Handstand Holds Scap Pulls Arm Circles Up Downs Skill Metcon (No Measure) 8...

Thursday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 LINE DRILLS (Across the Floor and back…each movement) Knees to Chest Heels to Butt Karaoke Lunge with a Twist Toe Walk Heel Walk ~~~~~~~~~...

Friday

CrossFit ThunderDome – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 10 PVC Pass Throughs 10 BB Wide Grip Bent Over Row 2 ROUNDS 5 BB Slow Snatch Deadlift 5 BB...