Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5 Perform all sets @ 77% WOD 10 Minute AMRAP: 20 Double-Unders 20 Straight Leg Sit-Ups 10 Reverse Goblet Lunges 70/53Read more

Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Barbell Row x 6 Reps @ 20×1 Push-Ups x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 Reps Supine Barbell Row x 6 Reps @ 20×1 Deficit Push-Ups x 10-15 Reps WOD Against a Three Minute Clock, complete Three sets of: 200 Meter Run 15 Toes-to-Bar Hang Power Clean x Max Reps 135/95 Rest 2 Minutes Between Each Set Score = # of Push PressRead more

Labor Day Schedule: 9:30 & 10:30 AM WOD 20 Minute AMRAP: 200 Meter Farmer Carry 70/53 Then, With the Remaining Time: 5 C2B Pull-Ups 5 Single Arm DB Push-Press, Right Arm 5 Single Arm DB Push-Press, Left Arm 7 Burpees 14 Air SquatsRead more

WOD 20 Minute EMOM: Minute 1 – Gymnastics Movement of your choice Minute 2 – Gymnastics Movement of your choice -Choose two body-weight movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. Example: Minute 1 – 8 Pull-ups Minute 2 – 30 Second HS HoldRead more

Strength/Skill Dungeness & Octopi Complete 5 Sets: Hang Power Snatch x 3 Reps Perform all sets between 70%-80% of Snatch WOD Complete your choice of the following for time: Run 1 Mile Or Row 2,000 Meters Or Bike 100 Calories Compare to 7/26/2018Read more