Open Workout 18.4 Complete a 7 Minute AMRAP: 3 Thrusters 100/65 3 C2B Pull-ups 6 Thrusters 6 C2B Pull-ups 9 Thrusters 9 C2B Pull-ups 12 Thrusters 12 C2B Pull-ups – Keep increasing reps by 3 until the 7 minutes are over.Read More

Dungeness & Octopi Strength/Skill Deadlift 5-5-5-5-5 Build throughout WOD Complete ONE of the following for time: 1 Mile Run OR 2,000 Meter Row OR 200 Calorie BikeRead More

Dungeness & Octopi Strength/Skill Complete 4 sets: Shoulder Press x 5 reps Single Arm DB Rows x 6 reps @ 21×1 WOD 4 Minute AMRAP: Row 250 meters 10 Burpees over rower Rest 2 minutes 4 Minute AMRAP: 100 Meter farmer carry 70/53 (no running) 200 Meter run Rest 2 minutes 4 Minute AMRAP: 25...Read More

Strength/ Skill Dungeness & Octopi 3 rounds not for time: Incline DB Bench press x 8 reps High box jump x 3 reps (step down after each jump) Dumbbell Lunges x 12 reps WOD Dungeness Complete a 15 Minute AMRAP: 8 Alternating DB Box Step-ups 45/25 10″ box 8 Hang Power Cleans 115/80 8 Hand...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 73% WOD Complete a 7 Minute AMRAP: 3 DB Thrusters 50/35 3 C2B Pull-ups 6 DB Thrusters 6 C2B Pull-ups 9 DB Thrusters 9 C2B Pull-ups 12 DB Thrusters 12 C2B Pull-ups – Keep increasing reps by 3 until the 7 minutes are over.Read More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 20 DB Lunges (DB’s at side) 50/35 each hand 20 Pull-ups 50 Sit-ups 400 Meter run * *Partners complete run at the same timeRead More

Workout 18.4 For time: 21 deadlifts, 225 lb./155 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min. Scaled For time: 21 deadlifts,...Read More

Programming note: For the next two weeks, Thursdays will be active recovery days due to the CrossFit Open. We will focus on gymnastics skills, light work, and mobility. We don’t know what workout CrossFit HQ will have us complete on Friday, so don’t overdue any movements. If you forgot to sign-up for the intramural and...Read More

Strength/Skill Dungeness & Octopi Push Press 5-3-3-3-2 WOD Dungeness Complete a 10 Minute AMRAP: 7 Box Jumps 24/20 5 Power Snatch 115/75 10/8 Hand Release Push-ups Octopi Complete a 10 Minute AMRAP: 7 Box Jumps 24/20 5 Power Snatch 145/100 10/8 Hand Release Push-upsRead More

Strength/ Skill Dungeness 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Strict Supine Pull-ups x max reps DB Strcit Shoulder press x 10 reps Octopi 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Strict Supine Weigthed Pull-ups x 4 reps HSPU x 10 reps WOD Dungeness Complete the following...Read More