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
Dungeness & Octopi Strength/Skill Deadlift 5-5-5-5-5 – Build Throughout WOD Complete Three Sets of the Following for Time: Run 400 Meters15 Thrusters 95/65 12 Minute Time CapRead More
Strength/Skill Dungeness Complete 3 Rounds, not for time: High Box Jumps x 3 RepsStrict Pull-Ups x 5 RepsPush-Ups x 5-15 reps Octopi Complete 3 Rounds, not for time: High Box Jumps x 3 RepsBar or Ring Muscle-Ups x 1-5 Reps*Deficit Push-Ups x 10-20 Reps *If you have your C2B Pull-Ups and want to work towards...Read More
Open Workout “19.3” 200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk 50/35-lb. dumbbell, 24/20-in. box Time cap: 10 minutes We will have scaling options available!Read More
Join us Thursday, at 6:30 PM as Andy Mitchell and Ed Seibold face off for the announcement of workout 19.3, while wearing their bunker gear. This is a fundraiser for the 2019 Scott Firefighter Stairclimb! We will have chances to donate at the event or, you can donate to their respective links below: Ed –...Read More
