Dunder Mifflin
Nov
22
30 - 20 - 10
GHD Sit Ups
Hollow Rocks
Plank Shoulder Taps
Single Leg V Ups
30 - 20 - 10
KB Swings
Single Arm Snatch
Making Excuses burns 0 Calories Per Hour
WOD Feed
Nov
Piggy Poo!!!!!!!!
Nov
21
Front Squat
15 Min To 8 RM
4 Rounds
10 Push Ups
10 Box Overs
Directly into :
For Time
12 Ground to Overhead (95/65)
35 Double Unders
10 Ground to Overhead (115/75)
35 Double Unders
8 Ground to Overhead (135/95)
35 Double Unders
6 Ground to Overhead (155/105)
35 Double unders
Good Things Take Time
Patch #2
Nov
20
6 Min EMOM
Power Clean+Hang Power Clean
4 Min AMRAP
5 Thrusters (95/65#)
5 Burpees
2 Min Rest
4 Min AMRAP
5 Push Press
5 Ring Dips
2 Min Rest
4 Min AMRAP
5 Thrusters
5 Push Ups
You will never know you limits until you push yourself to them!!!!!!
Tuck
Nov
19
Muscle-Up Work
For Time
80 Air Squats
70 RDL (55/35#)
60 Shoulder to OH (75/55#)
50 Walking Lunges
400M Run
50 Hang Power Cleans
600M Run
CrossFit Tip #4478 - Don't tailgate people on your way to the gym. They might be in class with you.
Groundhog Day
Nov
18
Bench Press
7 Sets, 2 Reps @ 85%
10 Rounds
20 Double Unders
10 Toes to Bar
5 Power Snatch (95/65#)
Never miss a Monday.
Open Gym
Nov
17
Join us at 1:00. Come in and get in one final Hero WOD to finish the week strong!
Hateful Eight
Nov
16
8 Rounds
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row
Finish Strong!
