Strength/Skill Dungeness Complete 7 Sets of: 3 Power Cleans + 3 Front Squats @ 75% of 1RM Power Clean Octopi Complete 7 Sets of: 3 Cleans + 3 Front Squats @ 75% of 1RM Clean WOD Dungeness Complete 5 Sets for Max Reps: 30 Seconds of Hang Power Clean 115/80 Rest 30 Seconds 30 Seconds...Read More
Strength/Skill Dungeness Complete 5 Sets 2 Power Snatch From Below the Knee + 2 OHS Build Throughout Octopi Complete 5 Sets 2 Snatch From Below the Knee + 2 OHS Build Throughout WOD Complete the Following for Time: Row 1,000 Meters 20 DB Burpee Step-Overs 50/35 20″ Box 30 Pull-Ups 40 Wall-Balls 20/14 15 Minute...Read More
“Murph“ For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to...Read More
Memorial Day Weekend Schedule: Saturday: “Murph” 8,9, & 10 AM Sunday: Closed Monday: Closed Dungeness & Octopi Strength/Skill Overhead Squat 5-5-5-5 Build Throughout WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 250 meters, one rower per team) OR Bike 220/200...Read More
Dungeness & Octopi Strength/Skill Push Jerk 3-3-3-3-3 Build Throughout WOD Complete 5 Rounds for Time: 10 KBS 70/53 10 Goblet Squats 20 Straight Leg Sit-Ups 12 Minute Time CapRead More
Strength/Skill Dungeness Complete 7 Sets of: 1 Power Clean + 4 Front Squats @ 80% of 1RM Power Clean Octopi Complete 7 Sets of: 1 Clean + 3 Front Squats @ 85% of 1RM Clean WOD Dungeness & Octopi Complete the Following for Time: 1,000 Meter Row 30 Deadlifts 225/155Read More
Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: Broad Jump x 3 Reps Rope Climbs x 2-3 Reps or Rope Pulls from ground x 3 Reps Strict HSPU x 5-10 Reps or L-Seated DB Press WOD 10 Minute AMRAP: 10 Burpees Over the Bar 10 Push-Press 115/80 20 Double-UndersRead More
