Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 80% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 4/22/2019Read More

Teams of two, one person working at a time, complete a 20 Minute AMRAP of: 200 Meter Farmers Carry 70/53 (both partners walk but switch off with the KB’s as needed)100 Double-Unders (scale with 200 Singles)100 Single Arm Alternating DB Snatch 50/35100 Calorie Row or BikeRead More

Dungeness & Octopi Strength/Skill Overhead Squat 4-3-3-2-2-2 @21X1 Build Throughout WOD 18 Minute AMRAP 100 Meter Run 10 Pull-Ups 10 Sit-Ups 10 Goblet Squats 70/53 10 Goblet Reverse Lunges 70/53Read More

Dungeness & Octopi Strength/Skill Complete 5 Sets: Bench Press x 5 @ 80-85% of your 3RM From Two Weeks Ago Supine Barbell Row x 4 Reps @ 20X1 Rest as needed between movements and sets. WOD “Grace” Complete the following for time: 30 Ground-to-overhead 135/95 Accessory 3 Sets, Not for time: V-Ups or Tuck-Ups x...Read More

Dungeness & Octopi Strength/Skill Clean 15 Minutes to build to a heavy single or work on technique. WOD Complete the Following for Time: 30 Burpees Over the Bar 10 Deadlifts 275/190 20 Burpees Over the Bar 10 Deadlifts 10 Burpees Over the Bar 10 Deadlifts 9 Minute Time CapRead More

Please take a minute to vote for “CrossFit NXNW” as best Athletic Center/Gym and Trainer — Sport/Physical category in this year’s Best of South Kitsap. You can vote Here Strength/Skill Dungeness 3 Sets, Not for Time: Single-Arm Overhead Walking Lunges x 10 Steps Each Arm C2B Pull-Ups x 1-5 Reps Wall Walk x 3 Reps...Read More

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5@70% WOD Complete 3 rounds for time: 400 Meter Run 12 Toes-to-Bar 10 Front Squats 135/95 15 Minute Time CapRead More

WOD Teams of two, one person working at a time, complete the following for time: 8×400 Meter Relay Run (switch every 400, each person runs four times) Then, 100 Wall Balls 20/14 100 Kettle Belll Swings 53/35Read More

Dungeness & Octopi Strength/Skill Overhead Squat 3-3-3-3-3 Build Throughout WOD 10 Minute AMRAP: 4 Power Snatch 135/95 6 Toes-to-Bar 8 Burpee Box Jumps 24/20Read More

Dungeness & Octopi Strength/Skill Complete 5 Sets: Bench Press x 7 @ 75-80% of Last Week’s 3RM Supine Barbell Row x 6 Reps @ 20X1 Rest as needed between movements and sets. WOD Complete the Following for Time: 400 Meter Farmers Carry 70/53 Each Hand Accessory (Optional) 3 Sets, Not for time: V-Ups or Tuck-Ups...Read More