WOD Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing (Scale to be off the rower by 1:30)Station 2 – 20 Walking Lunges, Farmer’s Carry with KB/DB 53/35Station 3 – 16 Alternating DB Snatches 70/50Station 4 – 12 Burpee Box Jumps 24/20Read More

Holiday Schedule: 12/24 – 5,6,8:30 sweat, 9:30, 10:30 am12/25 – Closed12/26 – 9:30, 10:30, 3:30 Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 Perform all sets @ 65% ______________________________________________________________________________ WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 10/29/2018Read More

Holiday Schedule: 12/24 – 5,6,8:30 sweat, 9:30, 10:30 am 12/25 – Closed 12/26 – 9:30, 10:30, 3:30 ______________________________________________________________________________ WOD 22 Minute AMRAP: 100 Meter Run 3 Front Squats 185/125 (From the Ground) 6 Pull-Ups 9 Deadlfits 185/125 12 Hand Release Push-UpsRead More

Holiday Schedule: 12/24 – 5,6,8:30 sweat, 9:30, 10:30 am 12/25 – Closed 12/26 – 9:30, 10:30, 3:30 WOD Teams of two, one person working at a time, complete the following: 25 Minute AMRAP: 100 Calorie Row (1 rower per team) then, with the remainder of the time, complete as many rounds as possible: 40 KBS...Read More

Dungeness & Octopi Strength/Skill Hang Power Snatch – Above Knee 3-3-3-3-3 ___________________________________________________________________________________ WOD Complete your choice of the following for time: Run 1 Mile Or Row 2,000 Meters Or Bike 100 Calories Compare to 7/20/2018Read More

Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Complete 5 Sets of: Clean & Jerk x 2 Reps @ 80% ___________________________________________________________________________________ WOD Complete 4 Sets, not for time: Skin the Cat x 2-3 Reps...Read More

Dungeness & Octopi Strength/Skill Bench Press 15 Minutes to build to a Heavy Single ___________________________________________________________________________________ WOD 14 Minute AMRAP: 20 Sit-ups 10 Deadlifts 225/155 15 Air Squats 20 Double-unders Compare to: 7/18/2018Read More

Strength/Skill Dungeness Complete 4 sets, not for time: Wall Walks x 2-3 Reps Push-Ups x 10-20 Reps Turkish Sit-ups x 3 Reps Each Side ___________________________________________________________________________________ Octopi Complete 4 sets, not for time: HS Walk x Max Distance Defecit Push-Ups x 10-20 Reps Turkish Get-ups x 2 Reps Each Arm ___________________________________________________________________________________ WOD Dungeness & Octopi Complete...Read More

Dungeness & Octopi Strength/Skill Back Squat 7-7-7-7 Perform all sets @ 60-65% ___________________________________________________________________________________ WOD 9 Minute AMRAP: 7 Hang Power Cleans 135/95 7 Front Squats 7 C2B Pull-Ups  Read More

WOD In teams of two, with one person working at a time, complete a 20 Minute AMRAP of the following: Run 200 Meters (Together) 30 Wall Balls 20/14 30 Partner Medicine Ball Sit-UpsRead More