Strength/Skill Dungeness & Octopi Complete 5 Sets, not for time: Deadlift x 6 Reps @70-75% Dips x 5-10 Reps or Weighted Dips x 6 Reps DB Walking Lunges x 50′ Strict Pull-Ups x 6 Reps or Weighted Strict Pull-Ups x 6 Reps WOD Complete the Following for Time: 1,500 Meter Row 200 Meter Farmer Carry D = 53/35 O =70/53Read more

Veterans Day Schedule: No 5 AM class. All other classes on normal schedule. Strength/Skill Dungeness & Octopi Back Squat 10-8-6 Weight By Feel WOD 10 Minute AMRAP: 200 Meter Run 15 Kettle-Bell Swings 53/35 = D; 70/53 = O 10 BurpeesRead more

WOD Teams of two, one person working at a time, complete an 18 Minute AMRAP: 200 Meter Run* 15 KBS 53/35 10 Sit-Ups 25/15 5 Burpees *One partner runs while the other completes the “work”, then alternate until the time expires.Read more

WOD Open 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutesRead more

Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: D-Ball x 100 Meters Bike or Row x 10-15 Calories Skin the Cat x 2-3 Reps or Toes to Rings x 10 Reps Incline DB Bench Press x 8 Reps Go slow if you want to be rested for Friday’s Open workout. If not, complete for time.Read more