Strength/Skill Dungeness Complete 5 Sets: Power Clean from above knee + 2 Power Cleans – Weight by Feel Octopi Complete 5 Sets: Clean from above knee + 2 Cleans – Weight by Feel WOD Dungeness & Octopi 15 Minute AMRAP: 3 Ground-to-Overhead 155/105 6 Box Jumps 24/20 6/4 Strict Supine Pull-Ups 12 Butterfly Sit-UpsRead more

Sign-up for this year’s CrossFit NXNW Jingle Bell Run team HERE! Dungeness & Octopi Strength/Skill Complete 5 Sets: Strict Shoulder Press x 5 Reps @ 70-75% Single Arm DB Row x 6 Reps each Arm WOD Complete 4 Sets for Max Reps: 30 Seconds of Rowing for Calories Rest 30 Seconds 30 Seconds of DB Burpee Box Step-Overs 50/35; 20″ Box Rest 30 Seconds 30 Seconds of Wall Balls 20/14 Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 6@70% 6@75% 3@80% 3@85% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 9/13/2019Read more

Thanks to everyone who came out to support Ed and Andy last night! Below are the links to donate to their stairclimb fundraising efforts for the The Leukemia & Lymphoma Society. Ed’s donation page: https://www.llswa.org/site/TR/LLSWA/llswaFF… Andy’s donation page: https://www.llswa.org/site/TR/LLSWA/llswaFF… WOD CrossFit Open Workout “20.3” For time: 21 deadlifts 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9 handstand push-ups 21 deadlifts 50-ft. handstand walk 15 deadlifts 50-ft. handstand walk 9 deadlifts 50-ft. handstand walk Time cap: 9 min.Read more

https://www.facebook.com/CrossfitNXNW/videos/390721751847619/?t=35 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: DB Box Step Overs x 6 Reps Bike or Row x 10-15 Calories Pec Walk x 75′ DB Bench Press x 7 Reps Go slow if you want to be rested for Friday’s Open workout. If not, complete for time.Read more