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

Strength/Skill Dungeness & Octopi Back Squat 4 Sets of: 6 Reps @ 65% WOD Dungeness & Octopi Complete a 9 Minute AMRAP: 10 Deadlifts 115/80 8 Thrusters 115/80 6 C2B Pull-UpsRead More