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Dungeness & Octopi Strength/Skill Pause Front Squat 3-3-3-3-3 @ 33X1 – Weight by Feel WOD Dungeness 9 Minute AMRAP: 10 Goblet Squats 70/53 7/5 Strict Pull-Ups 7 Burpees over the DB Octopi 9 Minute AMRAP: 5 DB OHS, Right Arm 50/35 5 DB OHS, Left Arm 7/5 Strict Pull-Ups 7 Burpees over the DB Compare to: 2/18/2019Read more

Due to the postponing of Sunday’s LLS Firefighter Stairclimb, Ed, Andy, and possibly several other firefighters are going to compete in a hill climb in bunker gear behind the gym Sunday morning at 9. Come support and cheer them on! Below are some links where you can still donate to some of our CrossFit NXNW firefighters who are signed up (sorry if I missed anyone), along with some pictures of our fundraiser from the past couple years. Donation Links: Andy Mitchell Ed Seibold Mike Degooyer Ryan Auston Dominic MuscoloRead more

Dungeness & Octopi Strength/Skill Push Jerk 3-3-3-3-3 @ 70-75% of PJ WOD EMOM for 18 Minutes (6 Sets): Minute 1 – Power Cleans x 3 Reps 70-75% Minute 2 – Parallett Pass Throughs x 5 Reps Minute 3 – Row x 15/12 CaloriesRead more

Read about how & why we do box squats HERE Strength/Skill Dungeness 3 Sets, Not for Time: Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m) High Box Jumps x 3 Reps, Step Down Unsupported Seated Strict Shoulder Press x 3 Reps @30X3 Octopi 3 Sets, Not for Time: Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m) High Box Jumps x 3 Reps, Step Down Strict HSPU x 5 Reps @30X3 WOD Dungeness Complete 4 Sets: 30 Seconds of DB Deadlift 50/35 each arm Rest 30 Seconds 30 Seconds of DB Front Squat 50/35 each arm Rest 30 Seconds 30 Seconds of Hand Release Push-Ups Rest 30 Seconds Compare to: 4/9/2019 Octopi Complete 4 Sets: 30 Seconds of DB Deadlift 70/50 each arm Rest 30 Seconds 30 Seconds of DB Front Squat 70/50 each arm Rest 30 Seconds 30 Seconds of Deficit Push-Ups 45/25 plates...Read more