Join us September 28th for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday, the 28th as we will have a booth at the event. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k Strength/Skill Dungeness Complete 3 Sets, Not...Read More
Dungeness & Octopi Strength/Skill Back Squat 3-3-3 @ 85% 2-2 @ 90% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 6/24/2019Read More
WOD Teams of two, one person working at a time complete the following for max reps: 4 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 4 Minute AMRAP: Rowing for Calories Rest 2 Minutes 4 Minute AMRAP: Burpee Pull-Ups Rest 2 Minutes 4 Minute AMRAP: Bike for CaloiresRead More
Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Octopi Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Don’t perform as touch and go, reset between reps. WOD Dungeness & Octopi Complete the Following for Time: Run 1 Mile Then, 3 Rounds: 5 Hang Power...Read More
Strength/Skill Dungeness & Octopi Shoulder Press 12 Minutes to build to a heavy single Compare to: 8/22/2019 WOD 15 Minute AMRAP: 10/8 Hand Release Push-Ups 15 Double-Unders 15 Sit-Ups 10 KBS D = 53/35 O = 70/53Read More
Strength/Skill Dungeness Complete 3 Sets, Not for Time: Turkish Sit-Up x 3 Reps each side Unsupported Strict Shoulder Press x 5 Reps Alternating Reverse Goblet Lunges x 12 Reps Octopi Complete 3 Sets, Not for Time: Turkish Get-Up x 3 Reps each side Strict HSPU x 5-10 Reps Alternating Pistols x 12 Reps WOD Dungeness...Read More
Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 85% WOD 10 Minute AMRAP: 10 Single-Arm Dumbbell Push Press, left side 50/35 10 Single-Arm Dumbbell Push Press, right side 50/35 10 Toes to Bar 10 Burpees Over the DumbbellRead More
