Strength/Skill Dungeness Power Snatch 2 Reps EMOM for 8 Minutes @ 65-70% Perform all reps from the Above the knee Position Octopi Snatch 2 Reps EMOM for 8 Minutes @ 65-70% Perform all reps from the Above the knee Position WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare...Read More

Strength/Skill Dungneness & Octopi Shoulder Press 10@55% 8@60% 6@65% 4@70% 4@75% WOD 9 Minute AMRAP: Row 1,000 Meters Then, with the remainder of the time, complete… 10 Burpees15 Straight Leg Sit-UpsRead More

Strength/Skill Dungeness Complete 7 Sets: Power Clean from Above Knee + Power Clean Start around 65% and build weight by feel. Octopi Complete 7 Sets: Clean from Above Knee + Clean Start around 65% and build weight by feel. WOD Dungeness & Octopi 15 Minute AMRAP: 5 Toes-to-Bar10 Deadlifts 225/15520 Air SquatsRead More

Strength/Skill Dungeness Complete 3 Rounds, not for time: Strict Supine Pull-Ups @ 20×1 x 3-5 Reps (If you’re able to complete 3-5 Reps following the prescribed tempo, add weight)Farmers carry x 100 MetersHS Hold on Wall or Plank Hold x Accumulate 30 Seconds Octopi Weighted Strict Supine Pull-Ups x 3 Reps + Strict Supine Pull-Ups...Read More

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 73% WOD 10 Minute AMRAP: 5 Push Press 135/955 Box Jumps 24/205 Burpees This is a heavier version of the second workout in our CrossFit 101 series. Compare your results if you remember how many rounds you completed.Read More

WOD Teams of two, one person working at a time (except for the runs), complete the following for time: Run “The Hill”150 Wall BallsRun 400 Meters60 Burpees Run 200 MetersRead More

Strength/Skill Dungeness Power Snatch 3 Reps EMOM for 7 Minutes @ 55-65% Perform all reps from the High Hang Position Octopi Snatch 3 Reps EMOM for 7 Minutes @ 55-65% Perform all reps from the High Hang Position WOD Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 RepsParralette Pass Throughs x 10...Read More

Dungeness & Octopi Strength/Skill Shoulder Press 5-4-3-3-2-2-1 – Build to a heavy single WOD 16 Minute AMRAP: Row 1,000 Meters Then, with the remainder of the time… 3 Front Squats 185/125 (From the Ground)6 Burpees Over the Bar9 Deadlifts 185/125Read More

Strength/Skill Dungeness & Octopi Every 2 Minutes for 14 Minutes (7 sets): Power Clean x 2 Reps Start around 70% of your 1RM and build by feel WOD Dungneness Complete 5 Rounds for Max Reps: 30 Seconds of Sattionary DipsRest 30 Seconds30 Seconds of Hang Power Cleans 135/95Rest 30 Seconds Octopi Complete 5 Rounds for...Read More

Strength/Skill Dungeness & Octopi Complete 3 Rounds, not for time: Strict Supine Pull-Ups @ 20×1 x 3-5 Reps (If you’re able to complete 3-5 Reps following the prescribed tempo, add weight)Farmers carry x 100 MetersBarbell Row @ 20×1 x 6 Reps WOD Dungeness Complete a 12 Minute AMRAP: 15/12 Hand Release Push-Ups25 Double-Unders12 Alternating Box...Read More