Dungeness & Octopi Strength/Skill Clean 15 Minutes to build to a heavy single or work on technique. WOD Complete the Following for Time: 30 Burpees Over the Bar 10 Deadlifts 275/190 20 Burpees Over the Bar 10 Deadlifts 10 Burpees Over the Bar 10 Deadlifts 9 Minute Time CapRead more

Please take a minute to vote for “CrossFit NXNW” as best Athletic Center/Gym and Trainer — Sport/Physical category in this year’s Best of South Kitsap. You can vote Here Strength/Skill Dungeness 3 Sets, Not for Time: Single-Arm Overhead Walking Lunges x 10 Steps Each Arm C2B Pull-Ups x 1-5 Reps Wall Walk x 3 Reps Octopi 3 Sets, Not for Time: Single-Arm Overhead Walking Lunges x 10 Steps Each Arm Bar Muscle-Ups x 1-5 Reps HS Walk x Max Distance WOD Dungeness Against a 2 Minute clock complete 4 total sets of: 15/13 Cal Row or Bike Push Press x Max Reps 115/80 Rest 2 Minutes Octopi Against a 2 Minute clock complete 4 total sets of: 15/13 Cal Row or Bike Strict HSPU x Max Reps Rest 2 MinutesRead more

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5@70% WOD Complete 3 rounds for time: 400 Meter Run 12 Toes-to-Bar 10 Front Squats 135/95 15 Minute Time CapRead more

WOD Teams of two, one person working at a time, complete the following for time: 8×400 Meter Relay Run (switch every 400, each person runs four times) Then, 100 Wall Balls 20/14 100 Kettle Belll Swings 53/35Read more

Dungeness & Octopi Strength/Skill Overhead Squat 3-3-3-3-3 Build Throughout WOD 10 Minute AMRAP: 4 Power Snatch 135/95 6 Toes-to-Bar 8 Burpee Box Jumps 24/20Read more