Warm-Up 3 Sets: 20 Mountain Climbers:15 Bar or Ring Hang with Active Shoulders:30 Plank HOld WOD 20 Minute AMRAP: 3 Man Makers 50/35 Each Hand6 Pull-Ups (Rings or Bar)12 Straight Leg Sit-UpsRead more

Strength/Skill Octopi Overhead Squat 5-5-5-5-5 – Weight by Feel Dungeness Back Squat 5-5-5-5-5 – Weight by Feel WOD Octopi “Karen” Complete the Following for Time: 150 Wall Balls 20/14 Dungeness Complete the Following for Time: 100 Wall Balls 20/14Read more

Warm-up 3 Sets: 10 Air Squats10 Pineapple Pickers:30 Push-up Plank Hold Strength/Skill Complete 5 Sets: Deadlift x 6 Reps WOD 8 Minute AMRAP: 8 Front Squats 155/10515/12 Hand Release Push-upsRead more

Warm-up 3 Sets: 125 Meter Row5 Strict Shoulder Press w/ Bar10 Supine Barbell Rows w/Bar Strength/Skill Complete 5 Sets: Push Jerk x 3 Reps, Begin each set from the ground WOD Complete the Following for Time: 40 Burpees800 Meter RunRead more

Warm-up 3 Sets: 125 Meter Row10 Knee Hug to Lunge10 Power Jumps WOD Dungeness Complete the Following for Time: 2,000 Meter Row50 Alternating Reverse Lunges20 Power Cleans 155/105 18 Minute Time Cap ______________________________________________________________________________ Octopi Complete the Following for Time: 2,000 Meter Row30 Alternating Pistols20 Power Cleans 185/125 18 Minute Time CapRead more