Warm-Up: 400 Meter Jog Then, 3 Sets Panther Walk OH Plate Hold or HS Hold x :15-:30 Walking Lunges Reverse Snow Angels x 8 Reps @ 3030 Then, Mobility Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc,...Read More

Dungeness & Octopi Complete 4 Sets of: Pause Front Squats x 4 Reps @ 22X1 Box Jumps x 3 Reps, Step down and reset after each jump WOD Dungeness Complete 4 Sets for Max Reps: 30 Seconds of Rowing or Biking for Calories Rest 30 Seconds 30 Seconds of Stationary Dips Rest 30 Seconds 30...Read More

Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Pulls from the Ground x 3 Reps OH Plate Sit-Ups x 10-15 Reps Octopi 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Climbs x 2-3 Reps OH Plate Sit-Ups x 10-15 Reps WOD Dungeness & Octopi 12 Minute AMRAP:...Read More

Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 2 @ 85% 2 @ 85% 2 @ 85% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 2/5/2019Read More

WOD Teams of two, one person working at a time, complete the following for time: 50 Partner Med Ball Sit-Ups 20/14 160 Wall Balls 50 Partner Med ball Sit-Ups Med Ball Hill RunRead More

Holiday Schedule: 7/5 – No 5&6 am classes. All other classes on normal schedule. Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch x 3 Reps Octopi Complete 5 Sets: High Hang Snatch x 3 Reps WOD Dungeness & Octopi Complete the Following for Time: 100 Meter D-Ball Carry 100/70 400 Meter Run 50 KBS...Read More

Holiday Schedule: July 4th – CrossFit at 9:30 July 5th – No 5 or 6 am classes. All other classes on normal schedule. WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push-Jerks 155/105 Compare to: 7/4/2018 In honor of USAF SSgt Timothy P. Davis, 28, who was...Read More

Strength/Skill Dungeness 3 Sets, Not for Time: Bottoms-Up Kettle Bell Carry x 100 Feet Each Side C2B Pull-Ups x 5-10 Reps OH Plate Sit-Ups x 10-15 Reps Octopi 3 Sets, Not for Time: Bottoms-Up Kettle Bell Carry x 100 Feet Each Side Bar Muscle-Ups x 1-5 Reps or Bar MU progressions OH Plate Sit-Ups x...Read More

Dungeness & Octopi Strength/Skill Bench Press 15 Minutes to build to a 3RM Compare to: 6/6/2019 WOD Complete the Following for Time: 400 Meter Run Then, 4 Rounds of 5 Power Cleans 185/125 10 Burpees Over the Bar Then, 400 Meter Run 15 Minute Time CapRead More

Dungeness & Octopi Strength/Skill Back Squat 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 2 @ 85% 2 @ 85% WOD “Jackie” Complete the Following for time: Row 1000 Meters 50 Thrusters 45/35 30 Pull-Ups Compare to: 4/15/2019Read More