Memorial Day Weekend Schedule: Saturday: “Murph” @ 8&9 AM Monday: Closed Strength/Skill Dungeness 4 rounds not for time: Unsupported Seated Strict Press x 5 @ 30X2 Supine Barbell Row x 6 reps Tuck-ups x 12 reps Octopi 4 rounds not for time: Strcit HSPU Negatives x 5 reps @ 30K2 (increase difficulty by performing defecit) Supine Barbell Row x 6 reps V-ups x 12 reps WOD Dungeness & Octopi Complete an 8 Minute AMRAP: 10/8 Defecit Push-ups (45 lb plates/25 lb plates) 8 Deadlifts 225/155Read more

Dungeness & Octopi Strength/Skill Back Squat 3@80% 2@85% 2@90% 1@90-95% WOD “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. Example = 8,6,10,7,5Read more

Reminder: No CrossFit Kids this Saturday at 10 AM! WOD 8&9 AM Complete a 20 Minute AMRAP: Begin with: Row 50 Calories OR Bike 45 Calories Then, with the remainder of the 20 Minutes, Complete: 8 Overhead Plate Lunges 45/25 10/8 Defecit Push-ups (RX guys use 45 lb plates, RX ladies use 25) 15 Air SquatsRead more

Strength/Skill Dungeness Power Snatch 5-3-3-3-5 Octopi Snatch 4@70% 3@75% 3@75% 3@75% 5@70% -Reset after each rep. Do not complete as touch-n-go. Do not go heavier than prescribed, we will be testing soon. WOD Dungeness Complete a 9 minute AMRAP: 3 Box Jumps 24/20 6 Hang Power Snatch 95/65 9 Stationary Dips Octopi Complete a 9 minute AMRAP: 3 Box Jumps 30/24 6 Hang Power Snatch 115/75 9 Ring DipsRead more

Strength/Skill Dungeness & Octopi Push Jerk 3-3-3-3-3 Build Throughout WOD Dungeness EMOM for 21 Minutes (7 sets): Minute 1 – C2B Pull-ups x 5 reps Minute 2 – Man makers x 3-5 40/25 Minute 3 – Med ball sit-ups x 10-15 reps Octopi EMOM for 21 Minutes (7 sets): Minute 1 – Muscle-ups x 3-5 reps (Rings or Bar) Minute 2 – Man makers x 3-5 50/35 Minute 3 – Med ball sit-ups x 10-15 repsRead more