Strength/Skill Dungeness 4 rounds not for time: Knee tuck hold OR Straddle hold x 10-30 seconds Wall Walks x 2-3 reps High Box Jump x 3 reps (step down after each rep) Octopi 4 rounds not for time: L-sit hold x 10-30 seconds HS Walk x 10-25 feet High Box Jump x 3 reps (step...Read More

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 @ 70% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 BurpeesRead More

WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 500 meters) OR Bike 200 Calories (Switch every 20 calories) OR Run 4K (Switch every 400 meters)Read More

Strength/Skill Dungeness Complete 6 sets: Pause Power Snatch from just above Knee (pause 2 seconds) + Pause Power Snatch from High Hang (pause 2 seconds) Octopi Complete 6 sets: Pause Snatch from just above Knee (pause 2 seconds) + Pause Snatch from High Hang (pause 2 seconds) WOD Dungeness & Octopi Complete 3 rounds for...Read More

Dungeness & Octopi Strength/Skill Split Jerk (scale with push jerk) Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with light weight Then, 6 sets of: 2 Split Jerks – Perform a 1 second Pause at the bottom of each Jerk Do not add weight unless technique is great. WOD Complete the following...Read More

Strength/Skill Dungeness Complete 6 sets: Pause Power Clean from just above Knee (pause 2 seconds) + Pause Power Clean from High Hang (pause 2 seconds) Octopi Complete 6 sets: Pause Clean from just above Knee (pause 2 seconds) + Pause Clean from High Hang (pause 2 seconds) WOD Dungeness Complete 4 sets Against a 2...Read More

Strength/Skill Dungeness 4 rounds not for time: Strict Supine Pull-ups x 5 reps Wall Walks x 2-3 reps High Box Jump x 3 reps (step down after each rep) Octopi 4 rounds not for time: L-Pull-ups x 3-10 reps HS Walk x 10-25 feet High Box Jump x 3 reps (step down after each rep)...Read More

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 @ 65-70% WOD 7 Minute AMRAP: 3 Thrusters 135/95 6 Toes to Bar 12 Kettlebell Swings 70/53Read More

WOD 8&9 AM Teams of two, alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6/3 Strict Pull-Ups 9 Toes-to-Bar 12 Kettlebell Swings 53/35 15 Calorie Row 10:30 AM – CrossFit & IncontinenceRead More

Strength/Skill Dungeness Complete 6 sets of the following: Pause Power Snatch from Below knee + Power Snatch Octopi Complete 6 sets of the following: Snatch Pause Snatch from Below knee + Snatch WOD Complete the following for time: 50 Wall Balls 20/14 25 Hang Power Snatch 115/80Read More