Strength/Skill Dungeness Complete 3 Rounds, not for time: High Box Jumps x 3 RepsFarmer carry x 100 MetersPush-Ups x 5-15 reps @21X1 Octopi Complete 3 Rounds, not for time: High Box Jumps x 3 RepsFarmer carry x 100 MetersDeficit Push-Ups x 5-15 Reps @21X1 WOD Complete 4 Rounds For Time: 200 Meter Run5 Hang Power...Read More

Strength/Skill Dungeness & Octopi Back Squat 4 Sets of: 6 Reps @ 65% WOD Dungeness & Octopi Complete a 9 Minute AMRAP: 10 Deadlifts 115/80 8 Thrusters 115/80 6 C2B Pull-UpsRead More

WOD Choose one of the following: Run 5 K, Row 5 K, Bike 220/200 calsRead More

Open Workout “19.3” For total time: 3 rounds of: 10 snatches 95/6512 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups12 bar-facing burpees Time cap: 12 minutesRead More

WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM.. Example 1: Minute 1 – 5 Pull-UpsMinute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-UpsMinute 2 – 8 Alternating Pistols *Be sure to choose movements...Read More

Dungeness & Octopi Strength/Skill Deadlift 5-5-5-5-5 – Build Throughout WOD Complete Three Sets of the Following for Time: Run 400 Meters15 Thrusters 95/65 12 Minute Time CapRead More

Strength/Skill Dungeness Complete 3 Rounds, not for time: High Box Jumps x 3 RepsStrict Pull-Ups x 5 RepsPush-Ups x 5-15 reps Octopi Complete 3 Rounds, not for time: High Box Jumps x 3 RepsBar or Ring Muscle-Ups x 1-5 Reps*Deficit Push-Ups x 10-20 Reps *If you have your C2B Pull-Ups and want to work towards...Read More

Strength/Skill Dungeness & Octopi Back Squat 5@70%5@75%3@80%2@85% WOD Dungeness & Octopi 7 Minute AMRAP: 12 Burpees 6 C2B Pull-UpsRead More

WOD Teams of two, one person working at a time, complete an 18 Minute AMRAP of the following: 75 Sit-Ups 50 Pull-Ups 50 Push-UpsRead More

Open Workout “19.3” 200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk 50/35-lb. dumbbell, 24/20-in. box Time cap: 10 minutes We will have scaling options available!Read More