Still want to sign-up for the Intramural? There’s still time! Write your name on the board to be placed on a team. WOD Dungeness & Octopi Complete a 20 minute AMRAP: 3 Power Snatch 135/95 15 Double-unders 10/8 Push-ups 15 Straight Leg Sit-upsRead more

Thursday night we kick-off the 2018 Open season! Our Live 18.1 announcement will be featuring a head-to-head match-up between two South Kitsap Firefighters, who will be completing the workout in bunker gear as a fundraising effort for The Leukemia & Lymphoma Society’s 27th Annual Scott Firefighter Stairclimb! Both Ed and Andy will be accepting donations at the announcement. You can donate to each of them by clicking their links below: Ed’s donation page Andy’s donation page Strength/ Skill Dungeness 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Barbell row x 6 reps DB Push press x 7 reps Octopi 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Barbell row x 6 reps HSPU x max reps WOD Dungeness & Octopi Complete 3 sets for max reps: 30 Seconds of DB Snatches 50/35 Rest 30 Seconds 30 Seconds of Burpee box jumps 24/20 Rest 30 Seconds...Read more

Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to build to a heavy single WOD Complete 3 rounds for time: 400 meter run 15 Thrusters 95/65 15 C2B Pull-upsRead more

WOD 8 & 9 AM In teams of two, with only one person working at a time, complete the following for time: 100 KB Swings 53/35 400 Meter Run* 100 Goblet Squats 53/35 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Goblet Squats 400 Meter Run 100 KB Swings *Both athletes perform the run at the same time. _______________________________________________ Open Prep 10 AM BB Cycling Complete a 2 Minute AMRAP: Shoulder to Overhead 175/115 Rest 2 Minutes Complete a 2 Minute AMRAP: Shoulder to Overhead 155/105 Rest 2 Minutes Complete a 2 Minute AMRAP: Shoulder to Overhead 135/95 – Scale weight as needed. Conditioning Row 50 Calories Run “The Hill”Read more

Strength/Skill Dungeness Power Snatch 10 Minutes to build to a heavy single OR work on technique Octopi Snatch 10 Minutes to build to a heavy single OR work on technique WOD Dungeness Complete an 8 minute AMRAP: 5 Power Snacth 115/80 10 Burpee box jumps 24/20 Octopi Complete an 8 minute AMRAP: 5 Power Snacth 135/95 10 Burpee box jumps 24/20Read more