Holiday Schedule: 12/24 – 5,6,8:30 sweat, 9:30, 10:30 am 12/25 – Closed 12/26 – 9:30, 10:30, 3:30 WOD Teams of two, one person working at a time, complete the following: 25 Minute AMRAP: 100 Calorie Row (1 rower per team) then, with the remainder of the time, complete as many rounds as possible: 40 KBS 53/35 40 KB Goblet Squats 53/35 40 Straight Leg Sit-UpsRead more

Dungeness & Octopi Strength/Skill Hang Power Snatch – Above Knee 3-3-3-3-3 ___________________________________________________________________________________ WOD Complete your choice of the following for time: Run 1 Mile Or Row 2,000 Meters Or Bike 100 Calories Compare to 7/20/2018Read more

Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Complete 5 Sets of: Clean & Jerk x 2 Reps @ 80% ___________________________________________________________________________________ WOD Complete 4 Sets, not for time: Skin the Cat x 2-3 Reps (Scale with Toes-to-Rings) Single Arm DB Row x 6 Reps each arm @20X1 Alternatng Pistols or DB Box Step-Ups x 10 Reps KB Farmer Carries x 100 MetersRead more

Dungeness & Octopi Strength/Skill Bench Press 15 Minutes to build to a Heavy Single ___________________________________________________________________________________ WOD 14 Minute AMRAP: 20 Sit-ups 10 Deadlifts 225/155 15 Air Squats 20 Double-unders Compare to: 7/18/2018Read more

Strength/Skill Dungeness Complete 4 sets, not for time: Wall Walks x 2-3 Reps Push-Ups x 10-20 Reps Turkish Sit-ups x 3 Reps Each Side ___________________________________________________________________________________ Octopi Complete 4 sets, not for time: HS Walk x Max Distance Defecit Push-Ups x 10-20 Reps Turkish Get-ups x 2 Reps Each Arm ___________________________________________________________________________________ WOD Dungeness & Octopi Complete 4 Rounds for time: 5 Shoulder-to-Overhead 155/105 10 Burpess Over the Bar 8 Minute Time CapRead more