Dungeness & Octopi Strength/Skill Back Squat 3-3-3 @ 85% 2-2 @ 90% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 6/24/2019Read More
WOD Teams of two, one person working at a time complete the following for max reps: 4 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 4 Minute AMRAP: Rowing for Calories Rest 2 Minutes 4 Minute AMRAP: Burpee Pull-Ups Rest 2 Minutes 4 Minute AMRAP: Bike for CaloiresRead More
Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Octopi Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Don’t perform as touch and go, reset between reps. WOD Dungeness & Octopi Complete the Following for Time: Run 1 Mile Then, 3 Rounds: 5 Hang Power...Read More
Strength/Skill Dungeness & Octopi Shoulder Press 12 Minutes to build to a heavy single Compare to: 8/22/2019 WOD 15 Minute AMRAP: 10/8 Hand Release Push-Ups 15 Double-Unders 15 Sit-Ups 10 KBS D = 53/35 O = 70/53Read More
Strength/Skill Dungeness Complete 3 Sets, Not for Time: Turkish Sit-Up x 3 Reps each side Unsupported Strict Shoulder Press x 5 Reps Alternating Reverse Goblet Lunges x 12 Reps Octopi Complete 3 Sets, Not for Time: Turkish Get-Up x 3 Reps each side Strict HSPU x 5-10 Reps Alternating Pistols x 12 Reps WOD Dungeness...Read More
Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 85% WOD 10 Minute AMRAP: 10 Single-Arm Dumbbell Push Press, left side 50/35 10 Single-Arm Dumbbell Push Press, right side 50/35 10 Toes to Bar 10 Burpees Over the DumbbellRead More
Join us September 28th for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for 28th. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k Strength/Skill Dungeness Complete 5 Sets: Power Clean x 3 Reps @ 75-80% Octopi Complete 5 Sets: Clean...Read More
With all the changes to the CrossFit Games over the past year the start of the Open has been moved from late February to October. This means we get double the fun for 2019! Below is everything you need to know about October’s CrossFit Open and our Intramural! What is the NXNW Intramural? The CrossFit...Read More