Dungeness & Octopi Strength/Skill Push Press 5-5-5-5 Weight by Feel WOD Complete 4 Rounds for Time: 400 Meter Run 7 Front Squats (from the ground) 185/125 15 Minute Time CapRead more

Strength/Skill Dungeness & Octopi Deadlift 10-8-6-4-4 Weight by Feel WOD 14 Minute AMRAP: 10 Burpees 15 KBS D = 53/35; O = 70/53 30 Double-UndersRead more

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 for Time: Turkish Sit-Up x 3 Reps each side Strict Supine Pull-ups x 5 Reps Wall Walk x 3 Reps Octopi Complete 3 Sets, Not for Time: Turkish Get-Up x 3 Reps each side Weighted Strict Supine Pull-ups x 5 Reps Handstand Walk x max distance WOD Dungeness & Octopi WOD Complete 4 Sets for Max Reps: 30 Seconds of Alternating Single Arm DB Snatch 50/35 Rest 30 Seconds 30 Seconds of Rowing for Calories Rest 30 Seconds 30 Seconds of Toes-to-Bar Rest 30 SecondsRead 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