Dungeness & Octopi Strength/Skill Shoulder Press 8@65% 6@75% 4@80% 4@85% 2@90% 1@95 10@55% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run 15 Deadlifts 225/155 10 Box Jumps or Step-Ups 24/20 Score = Slowest time of the 3 sets.Read More

Strength/Skill Dungeness Complete 4 Rounds, Not for Time: Single-Arm DB Row x 8 Reps each arm @ 20X1 Dips x 5-10 Reps Reverse Goblet Lunges x 10 Reps Octopi Single-Arm DB Row x 8 Reps each arm @ 20X1 Dips x 5-10 Reps @ 22X1 Alternating Pistols x 12 Reps WOD Dungeness Complete 4 Rounds...Read More

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Weight by Feel WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 12/9/2020Read More

WOD Teams of two, alternate full rounds to complete a 20 Minute AMRAP: 250 Meter Row or 10 Calorie Bike 10 BurpeesRead More

WOD 22 Minute AMRAP: 5 Hang Power Snatch 115/80 10 Straight Leg Sit-Ups 5 Wall Balls 20/14 10 KBS O = 53/35 D = 70/53Read More

Strength/Skill Dungeness Back Squat 5-5-5-5 – Weight by Feel Octopi Back Squat 14 Minutes to build to a heavy single. -If you’re attempting a PR, practice bailing and be comfortable. -No re-trying after missed reps. WOD Dungeness 12 Minute AMRAP: 6/4 Strict Pull-Ups 8 KB Reverse Goblet Lunges 70/53 10 Burpee Box Step-Overs 24/20″ Box...Read More

Strength/Skill Dungeness & Octopi Shoulder Press 8@65% 6@75% 4@80% 3@85% 2@90% 10@50% WOD Dungeness 10 Minute AMRAP: 3 Hang Power Cleans 155/105 6 Toes-to-Bar 12 Hand Release Push-Ups Octopi 10 Minute AMRAP: 3 Hang Power Cleans 185/135 6 Toes-to-Bar 12 Deficit Push-Ups 45/35 lb PlatesRead More

Strength/Skill Dungeness Complete 4 Rounds, Not for Time: OH Plate Sit-Ups x 10-15 Reps Dips x 5-10 Reps DB Walking Lunges x 50′ Octopi OH Plate Sit-Ups x 10-15 Reps Dips x 5-10 Reps @ 22X1 DB Walking Lunges x 50′ WOD 1,000 Meter Row 30 Burpees Over the DB 30 Alternating DB Snatch D...Read More

Dungeness & Octopi Strength/Skill Front Squat 3-3-3-3-3 Weight by Feel WOD Complete five rounds for time: 10 Push Press 115/80 12 Pull-Ups 12 Minute Time CapRead More

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...Read More