WOD 20 Minute EMOM: Minute 1 – Gymnastics Movement of your choice Minute 2 – Gymnastics Movement of your choice -Choose two body-weight movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. Example: Minute 1 – 8 Pull-ups Minute 2...Read More

Strength/Skill Dungeness & Octopi Complete 5 Sets: Hang Power Snatch x 3 Reps Perform all sets between 70%-80% of Snatch WOD Complete your choice of the following for time: Run 1 Mile Or Row 2,000 Meters Or Bike 100 Calories Compare to 7/26/2018Read More

Strength/Skill Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@75% 4@80% 3@85% 10@50% WOD Complete every 90 Seconds for 12 Minutes (3 sets): Min 1: Single Arm DB Row x 6 Reps Each Arm Min 2: Strict Supine Pull-Ups x 5-10 Reps Min 3: Farmer carry x 100 MetersRead More

Strength/Skill Dungeness & Octopi Complete 5 Sets: Power Clean x 3 Reps Weight by feel WOD 14 Minute AMRAP: 20 Sit-ups 10 Deadlifts 225/155 15 Air Squats 20 Double-unders Compare to: 12/19/2018Read More

Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows x 10 Reps @ 20×1 Dips x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows w/feet on box (only use box if you’re able to complet ful range and tempo) x 10 Reps @...Read More

Strength/Skill Dungeness & Octopi Back Squat 4-4-4-4-4 Perform all sets @ 77% WOD Complete two rounds for time: 800 Meter Run 25 KBS 53/35 15 Pull-Ups 16 Minute Time CapRead More

WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row 30 Burpees 100 KBS 53/35 30 Burpees 100 Wall BallsRead More

Strength/Skill Dungeness Power Snatch 4@70% 3@75% 2@80% 1@85% 3@75% Octopi Snatch 4@70% 3@75% 2@80% 1@85% 3@75% WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to: 7/14/2019Read More

Strength/Skill Dungeness & Octopi Shoulder Press 15 Minutes to build to a heavy single WOD 9 Minute AMRAP: 3 Thrusters 95/65 3 Toes-to-Bar 6 Thrusters 6 Toes-to-Bar 9 Thrusters 9 Toes-to-Bar Keep increasing the reps by three until time expires.Read More

Strength/Skill Dungeness & Octopi Complete 5 Sets: Power Clean x 5 Reps Weight by feel WOD Complete the following for Time: 1,000 Meter Row Then, 4 Rounds 10 Deadlifts 225/155 20 Straight Leg Sit-Ups 15 Minute Time CapRead More