Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-ups15 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 Deadlift 15 Minutes to build to a heavy triple @ 20X1 WOD Complete one of the following for time: Run 1 Mile or Row 2,000 Meters or Bike 100 Calories Compare to 2/1/2019Read More

Strength/Skill Dungeness & Octopi Complete 5 Sets: Hang Power Snatch from above knee x 3 Reps WOD Complete 4 Rounds for time: 20 Double-Unders15 Push Press 95/65 8 Minute Time Cap Accessory Complete 3 Sets, Not for Time: Single Arm DB Row x 6 Reps each arm @ 20X1Hollow Hold x Accumulate 30 SecondsDeficit Push-Ups...Read More

Strength/Skill Dungeness & Octopi Front Squats 5 Sets of: 4 Reps @ 22X1 (2 down, 2 at bottom, fast up, rest 1) Build Throughout WOD 15 Minute AMRAP: 4 Power Cleans 185/12516 Air Squats8 Toes-to-BarRead More

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: DB Bench Press, Neutral Grip x 8 RepsSingle Arm Front Rack Kettle Bell Carry x 50 Meters Each ArmReverse Snow Angels x 12 reps @ 3030 WOD Dungeness Complete 4 sets for Max Reps: 30 Seconds of Stationary Dips Rest 30 Seconds30 Seconds of Wall Balls...Read More

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Perform all sets between 55-65% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/535/3 Strict C2B Pull-ups 7 Burpees Compare to: 1/21/2019Read More

WOD Complete the following for time: Row 1,000 Meters Then, 5 Rounds of 25 Straight Leg Sit-Ups25 Double-Unders Then, Run 400 Meters 21 Minute Time CapRead More

WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM.. Example 1: Minute 1 – 5 Pull-UpsMinute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-UpsMinute 2 – 8 Alternating Pistols *Be sure to choose movements...Read More

Strength/Skill Dungeness & Octopi Complete 5 sets of: 2 Push Press + 2 Push Jerk – Build throughout WOD EMOM for 18 Minutes (6 Sets): Minute 1 – Front Squats x 4 Reps (from the ground)D=155/105 O=185/125Minute 2 – Alternating DB Snatch x 10 Reps D=50/35 O=70/50Minute 3 – Row 14/12 CaloriesRead More

Strength/Skill Dungeness Complete 3 Rounds, not for time: High Box Jumps x 3 RepsFarmer carry x 100 MetersPush-Ups x 5-15 reps @21X1 Octopi Complete 3 Rounds, not for time: High Box Jumps x 3 RepsFarmer carry x 100 MetersDeficit Push-Ups x 5-15 Reps @21X1 WOD Complete 4 Rounds For Time: 200 Meter Run5 Hang Power...Read More