Dungeness & Octopi Strength/Skill OHS 3-3-3-3-3 – Build Throughout ___________________________________________________________________________________ WOD 9 Minute AMRAP: 12 Hang Power Snatches 75/55 24 Double-Unders -While using the smaller plates, please don’t drop the bars from overhead.Read More

Schedule Change: Beginning Thursday, 12/13, 4:30 will no longer be yoga. Instead it will be a regular CrossFit class. ___________________________________________________________________________________ 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 4 Sets of: Clean &...Read More

Dungeness & Octopi Strength/Skill Perform 3 sets of: Bench Press x 6 Reps @ 93-95% of your 6RM established 12/4/18 ___________________________________________________________________________________ WOD Complete 5 Rounds for time: 15/12 Push-Ups 6/4 Strict Supine Pull-Ups 7 Front Squats 155/105 7 Box Jumps 24/20 (no rebounding – jump to the top, fully extend your hips, and then step...Read More

Strength/Skill Dungeness EMOM For 12 Minutes (4 Sets): Minute 1 – Wall Walks x 2-3 Reps Minute 2 – Dips x 5-10 Reps Minute 3 – Turkish Sit-ups x 4 Alternating Reps ___________________________________________________________________________________ Octopi EMOM For 12 Minutes (4 Sets): Minute 1 – HS Walk x Max Distance Minute 2 – Ring Dips x 5-10...Read More

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Build throughout ___________________________________________________________________________________ WOD Complete 3 Rounds For Time: 15 KBS 70/53 20 Air Squats 10 C2B Pull-UpsRead More

WOD In teams of two, with one partner working at a time, partners alternate movements to complete as many rounds and reps as possible in 30 minutes of: 10 Calorie bike or row 7/5 Strict Pull-Ups 15 Sit-ups 15 Wall Balls 20/14 10 Box Jumps 24/20Read More

Dungeness & Octopi Strength/Skill OHS 5-5-5-5 – Build Throughout ___________________________________________________________________________________ WOD Complete the following for time: Row 1,000 Meters 40 KBS 53/35 20 Burpess 40 KBS 20 Burpees 13 Minute Time CapRead More

Dungeness & Octopi Strength/Skill Complete 5 Sets of: Hang Clean & Push Jerk x 3 reps @ 60-65% (Perform hang from the above the knee position) Dungeness = Power Clean; Octopi = Full Clean ___________________________________________________________________________________ Accessory Complete 4 sets, not for time: KB Farmer Carry x 100 meters (Heavy) Medicine Ball Sit-Ups x 10-15 reps...Read More

Dungeness & Octopi Strength/Skill Bench Press Take 10 Minutes to build to a 6 Rep Max. Then, Perform 2 sets of: Bench Press x 6 Reps @ 90% of today’s 6RM ___________________________________________________________________________________ WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air Squats OR “Mary” 20 Minute AMRAP: 5...Read More

Strength/Skill Dungeness Complete 4 sets the following, not for time: HS Hold Against Wall x 15-30 Seconds Dips x 5-10 Reps Strict Pull-ups x 5 Reps ___________________________________________________________________________________ Octopi Complete 4 sets the following, not for time: Freestanding HS Hold x 3 Attempts Ring Dips x 5-10 Reps Strict C2B Pull-ups x 3-5 Reps (If you...Read More