Strength/Skill Dungeness Power Snatch 2 Reps EMOM for 8 Minutes @ 65-70% Perform all reps from the Above the knee Position Octopi Snatch 2 Reps EMOM for 8 Minutes @ 65-70% Perform all reps from the Above the knee Position WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to 8/31/2018Read more

Strength/Skill Dungneness & Octopi Shoulder Press 10@55% 8@60% 6@65% 4@70% 4@75% WOD 9 Minute AMRAP: Row 1,000 Meters Then, with the remainder of the time, complete… 10 Burpees15 Straight Leg Sit-UpsRead more

Strength/Skill Dungeness Complete 7 Sets: Power Clean from Above Knee + Power Clean Start around 65% and build weight by feel. Octopi Complete 7 Sets: Clean from Above Knee + Clean Start around 65% and build weight by feel. WOD Dungeness & Octopi 15 Minute AMRAP: 5 Toes-to-Bar10 Deadlifts 225/15520 Air SquatsRead more

Strength/Skill Dungeness Complete 3 Rounds, not for time: Strict Supine Pull-Ups @ 20×1 x 3-5 Reps (If you’re able to complete 3-5 Reps following the prescribed tempo, add weight)Farmers carry x 100 MetersHS Hold on Wall or Plank Hold x Accumulate 30 Seconds Octopi Weighted Strict Supine Pull-Ups x 3 Reps + Strict Supine Pull-Ups x 3 Reps @ 20×1 (Perform all six reps without letting go of the bar)Farmers carry x 100 MetersFreestanding HS Hold x 4 Attempts WOD Complete the Following for Time: 400 Meter Run30 Pull-Ups30/25 Hand Release Push-Ups15 Pull-Ups20/15 Hand Release Push-Ups5 Pull-Ups10/5 Hand Release Push-UpsRead more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 73% WOD 10 Minute AMRAP: 5 Push Press 135/955 Box Jumps 24/205 Burpees This is a heavier version of the second workout in our CrossFit 101 series. Compare your results if you remember how many rounds you completed.Read more