Strength/Skill Dungeness & Octopi Every 2 Minutes for 14 Minutes (7 sets): Power Clean x 2 Reps Start around 70% of your 1RM and build by feel WOD Dungneness Complete 5 Rounds for Max Reps: 30 Seconds of Sattionary DipsRest 30 Seconds30 Seconds of Hang Power Cleans 135/95Rest 30 Seconds Octopi Complete 5 Rounds for...Read More

Strength/Skill Dungeness & Octopi Complete 3 Rounds, not for time: Strict Supine Pull-Ups @ 20×1 x 3-5 Reps (If you’re able to complete 3-5 Reps following the prescribed tempo, add weight)Farmers carry x 100 MetersBarbell Row @ 20×1 x 6 Reps WOD Dungeness Complete a 12 Minute AMRAP: 15/12 Hand Release Push-Ups25 Double-Unders12 Alternating Box...Read More

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 70% WOD 9 Minute AMRAP: 10 Push Press 115/7510 Pull-Ups15 Air SquatsRead More

WOD Teams of two, one person working at a time, alternate full rounds to complete a 25 minute AMRAP:: WOD 3 Box Jumps 24/206 Burpees9 KBS 53/35 pRead More

Dungeness & Octopi Strength/Skill Deadlift 9-7-5-3-3-3 – Build Throughout. Try to build a little heavier than last week’s deadlifts. WOD EMOM x 16 Minutes (8 Sets): Minute 1 – High Hang Power Snatch or High Hang Snatch @ 55-60% x 3 RepsMinute 2 – Supine Grip Pull-Ups x 5/3 Reps (Add weight if 5 reps...Read More

Strength/Skill Dungeness Power Clean 15 Minutes to build to a heavy single or work on technique Octopi Clean 15 Minutes to build to a heavy single or work on technique WOD Dungeness & Octopi 12 Minute AMRAP: 10 Toes-to-Bar15/12 Hand Release Push-Ups20 Double-UndersRead More

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5 Perform all sets @ 68% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to: 11/19/2018Read More

Holiday schedule: Mon 12/31: 5, 6, 8:30 sweat, 9:30 amTue 1/1: 9:30 am Strength/Skill Dungeness & Ocotpi Push Press 5-5-5-5-5 – Build Throughout WOD Dungneness 20 Minute ARMAP: 4 C2B Pull-Ups4 DB Push Press 45/358 KBS 53/35 Octopi “Nate“ 20 Minute ARMAP: 2 Muscle-ups4 Strict HSPU8 KBS 70/53 Compare to: 11/20/2018Read More

Next week’s holiday schedule: Mon 12/31: 5, 6, 8:30 sweat, 9:30 amTue 1/1: 9:30 am 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) OR Bike 220/200 Calories (Switch every 10 calories) OR Run 4K (Switch every 200 meters)Read More

Dungeness & Octopi Strength/Skill Deadlfit 10-8-6-4-4-4 – Build Throughtout WOD Complete the following for time: 50 Wall Balls 20/1420 Hang Power Snatch 75/5510 Toe-to-Bar15 Hang Power Snatch15 Toe-to-Bar10 Hang Power Snatch20 Toe-to-Bar 12 Minute Time CapRead More