WOD In teams of two, one person working at a time, complete your choice of the following for time: Row 5K (Switch every 250 meters) OR Bike 220/200 Calories (Switch every 10 calories) OR Run 4K (Switch every 200 meters)Read more

Strength/Skill Dungeness Power Snatch 3@65% 3@70% 3@75% 2@80% 3@75% Octopi Snatch 3@65% 3@70% 3@75% 2@80% 3@75% WOD Dungeness & Octopi 15 Minute AMRAP: 5 Power Snatches 135/95 100 Meter Run 10 C2B Pull-Ups 100 Meter Run 10 Toes-to-Bar 100 Meter Run -100 Meter run = 5 repsRead more

Sign-up now for our Jingle Bell Run/Walk Team! Be sure to have your family and friends sign-up as well! Click HERE to sign-up! Dungeness & Octopi Strength/Skill EMOM for 15 Minutes: Push Press x 1 Rep – Start around 65% of you 1RM. Add 5-10 lbs. each minute until you’re no longer able to add weight. If you fail a rep, or perform a push jerk instead of push press, terminate the remainder of your sets. WOD EMOM for 21 Minutes (7 Sets): Minute 1 – Burpee Box Jumps x 7 reps 24/20 Minute 2 – Straight Leg Sit-ups x 15 Reps Minute 3 – Supine Barbell Row x 6 Reps @20X1Read more

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