WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: Row 100 Calories100 KBS 53/3550 Partner Med Ball Sit-Ups 20/14Read more

Programming note: Over the next 5 weeks Thursday workouts will be a bit different than usual, focusing on skill work and active recovery to ensure you’re fresh for the CrossFit open workouts each Friday. WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM.. Example 1: Minute 1 – 5 Pull-UpsMinute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-UpsMinute 2 – 8 Alternating Pistols *Be sure to choose movements and reps that won’t leave you feeling sore or fatigued on Friday. c) Complete 3 sets of the following, not for time: Supine Barbell Row x 6 Reps @20X1Superman Hold x Accumulate 45 SecondsIncline DB Bench Press – Neutral Grip x 8 RepsRead more

Strength/Skill Dungeness 5 Sets: Power Snatch x 3 Reps – Build throughout Octopi Snatch x 3 Reps – Take the time to reset after each rep, build throughout WOD Dungeness & Octopi Complete the following for time: 800 Meter Run Then, 3 Rounds of 6 Power Cleans 185/12520/17 Hand Release Push-Ups20 Double-Unders 15 Minute Time CapRead more

Strength/Skill Dungeness Complete 3 Rounds, not for time: Alternating DB Box Step-Ups x 10 RepsRope Pulls from Ground x 2-3 RepsWall Walks x 2-3 Reps Octopi Complete 3 Rounds, not for time: Alternating Pistols x 10 RepsRope Climbs x 2-3 RepsHS Walk x max distance WOD Dungeness & Octopi Complete 4 Sets for Max Reps: 30 Sec of Alternating DB Snatch 50/35 Rest 30 Seconds30 Sec of C2B Pull-UpsRest 30 Seconds30 Sec of Straight Leg Sit-UpsRest 30 SecondsRead more

Strength/Skill Dungeness & Octopi 5@75%5@75%5@75%5@75% WOD Dungeness & Octopi 7 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar …. Keep increasing sets by 3 reps until the 7 minutes are up. Score = total reps.Read more