Strength/Skill Dungeness Complete 5 Sets of: 2 Hang Power Cleans From Above Knee + 4 Front Squats @ 75% of 1RM Power Clean Octopi Complete 5 Sets of: 2 Hang Cleans From Above Knee + 3 Front Squats @ 75% of 1RM Clean WOD Dungeness & Octopi Complete the following for time: Run 400 Meters Then, 4 Rounds: 10 Deadlifts 225/155 30 Double-unders 11 Minute Time CapRead more

Sign-Up for Our Jingle Bell Run Team HERE! Strength/Skill Dungeness Complete the following, not for time: Strict C2B Pull-Ups x 4 reps Wall Walk x 4 Reps Strict C2B Pull-Ups x 3 reps Wall Walk x 3 Reps Strict C2B Pull-Ups x 2 reps Wall Walk x 2 Reps Strict C2B Pull-Ups x 1 rep Wall Walk x 1 Reps Octopi Complete the following, not for time: Weighted Strict Pull-Ups x 4 reps HS Walk x Max Distance Weighted Strict Pull-Ups x 3 reps HS Walk x Max Distance Weighted Strict Pull-Ups x 2 reps HS Walk x Max Distance Weighted Strict Pull-Ups x 1 rep (Heavy Single) HS Walk x Max Distance WOD Dungeness Complete 4 sets for max reps: 30 Seconds of Dips Rest 30 Seconds 30 Seconds of Single Arm Alternating DB Snatch 45/35 Rest 30 Seconds 30 Seconds of Burpees Rest 30 Seconds Octopi Complete 4...Read more

Dungeness & Octopi Strength/Skill Back Squat 2-2-2-2-2-2 @ 21X2 Preform all sets @ 77% WOD “Jackie” Complete the following for time: 1,000 Meter Row 50 Thrusters 45/35 30 Pull-upsRead more

WOD Teams of two, Complete the following for max reps: 5 Minutes of: Burpee Pull-ups Rest 2 Minutes 5 Minutes of: Rowing or Biking for calories Rest 2 Minutes 5 Minutes of: KBS 53/35 5 Minutes of: Push-ups Rest 2 MinutesRead more

Strength/Skill Dungeness Complete 5 sets of: Power Snatch x 3 Reps @ 70-75% Octopi Complete 5 sets of: Snatch x 3 Reps @ 70-75% WOD Dungeness Complete the following for time: 100 Wall Balls 20/14 Octopi “Karen” Complete the following for time: 150 Wall Balls 20/14Read more