WOD 20 Minute AMRAP: 400 Meter Farmer Carry 70/53 1,000 Meter Row Then, With the Remainder of the 20 Minutes, complete as many rounds as possible of: 7 Burpees Over the Bar 7 Deadlifts 225/155 21 Straight Leg Sit-UpsRead More

Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc, bar, or light weight Then, Complete 6 Sets of: 2 Hang Power Cleans + 2 Jerks – Weight by Feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 Sets ,...Read More

Dungeness & Octopi Strength/Skill Front Squat 12 Minutes to Build to a heavy set of two Then complete.. 2 Sets of 10 Reps @ 60-65% of your heavy set of two WOD 14 Minute AMRAP: 7 Hang Power Snatch 115/80 14 Air Squats 7 Toes-to-BarRead More

Strength/Skill Dungeness 3 Sets, Not for Time: Push-Ups x 10 Reps @ 22X1 Rope Pulls from ground x 3 Reps Supine Barbell Rows x 6 Reps @ 20X1 Octopi 3 Sets, Not for Time: Defecit Push-Ups x 10 Reps @ 22X1 Rope Climbs x 1-3 Supine Barbell Rows x 6 Reps @ 20X1 WOD Dungeness...Read More

Dungeness & Octopi Strength/Skill Back Squat 10@60% 8@65% 6@70% 6@75% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 3/25/2019Read More

WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups 10 Sit-ups 15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read More

Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 2-2-2-1-1-1 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD Complete the Following for Time: 30/25 Calorie Bike 100...Read More

Dungeness & Octopi Strength/Skill Front Squat 10 Minutes to Build to a heavy set of three Then complete.. 2 Sets of 8 Reps @ 60-65% of your heavy set of three WOD Complete 4 Rounds for time: 10 Hang Power Cleans 115/80 15 Push Press 115/80 10 Alternating Pistols 14 Minute Time CapRead More

This Saturday! Strength/Skill Dungeness Power Snatch 3@65% 3@70% 3@75% 1@80% 3@75% Octopi Snatch 3@65% 3@70% 3@75% 1@80% 3@75% Reset between each rep WOD Dungeness & Octopi 13 Minute AMRAP: 3 Power Snatch 135/95 6 Toes-To-Bar 20 Double-UndersRead More

Strength/Skill Dungeness 3 Sets, Not for Time: Push-Ups x 10 Reps @ 22X1 Strict Supine C2B Pull-Ups x 5 Reps Wall Walk x 3 Reps Octopi 3 Sets, Not for Time: Defecit Push-Ups x 10 Reps @ 22X1 Strict Ring-to-Sternum Pull-Ups, False Grip x 3-5 Reps HS Walk x 25-50 Feet WOD Dungeness & Octopi...Read More