Strength/Skill Dungeness Complete 3 Sets, not for time: Strict Pull-Ups x 5-10 Reps Wall Walk x 3 Reps Single-Arm DB Row x 8 Reps Each Arm Octopi Complete 3 Sets, not for time: Ring to Sternum Pull-Ups (false grip) x 3 Reps HS Walk x 25 ft. Single-Arm DB Row x 8 Reps Each Arm...Read More

Dungeness & Octopi Strength/Skill Back Squat Complete 5 Sets of: 3 Reps @ 85% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to:9/23/2019Read More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 200 Meter Run* 5 Burpees 10 Wall Balls 20/14 15 KBS 53/35 *One partner runs while the other completes as many reps as possible of the “work”. When the running partner returns they will pick-up where the other left off.Read More

Strength/Skill Dungeness & Octopi Complete 5 Sets of: Power Snatch x 3 Reps @ 70-75% WOD Complete 4 Sets for Max Reps: 30 Seconds of Row or Bike for Calories Rest 30 Seconds 30 Seconds of Single Arm Alternating DB Snatch D = 50/35 O = 70/50 Rest 30 Seconds 30 Seconds of Toes-to-Bar Rest...Read More

Dungeness & Octopi Strength/Skill Complete 5 Sets: Push Jerk 4-4-4-4 – Weight by Feel WOD 15 Minute AMRAP: 14 Walking Lunges 12 Straight Leg Sit-Ups 10 Hand Release Push-Ups 8 Burpee Box Jumps 24/20Read More

Strength/Skill Dungeness Complete 5 Sets: 2 Power Cleans + 3 Front Squats @ 85% of Clean Octopi Complete 5 Sets: 2 Cleans + 2 Front Squat @ 85% of Clean WOD Complete the Following for Time: 100 Meter Farmers Carry 70/53 (Each Hand) 1,000 Meter Row 100 Double-Unders 20 Front Squats 185/135 (From the Ground)...Read More

Dungeness & Octopi Strength/Skill 1) Deadlift, 12 Minutes to Build to a heavy tripple @20X0 2) 5 Minutes to find Strict Pull-Ups x Max Reps or Build to a Heavy Weighted Strict Pull-Up Single 3) 8 Minutes to build to a Heavy Push Press WOD 9 Minute AMRAP: 200 Meter Run 18 KBS 53/35 12...Read More

Dungeness & Octopi Strength/Skill Back Squat Complete 6 Sets of: 3 Reps @ 83% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 7/8/2019Read More

Saturday classes due to the Jingle Bell Run 5K! Our doors will open at 11 am. WOD Jingle Bell Run 5KRead More

Saturday Schedule for Jingle Bell Run: Doors will open at 11 and Saturday’s WOD is the Jingle Bell Run 5K! No 8 or 9 am classes. Strength/Skill Dungeness Complete 4 Sets: Power Snatch x 3 Reps @75-80% Octopi Complete 4 Sets: Snatch x 3 Reps @75-80% WOD Dungeness & Octopi “Cindy” 20 Minute AMRAP: 5...Read More