WOD Teams of two, one person working at a time, complete an 18 Minute AMRAP: 200 Meter Run* 15 KBS 53/35 10 Sit-Ups 25/15 5 Burpees *One partner runs while the other completes the “work”, then alternate until the time expires.Read More

WOD Open 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutesRead More

Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: D-Ball x 100 Meters...Read More

Strength/Skill Dungeness & Octopi Complete 5 Sets: Deadlifts x 5 Reps Dips x 5-10 Reps or Weighted Dips x 5 Reps WOD Dungeness Complete the Following for Time: 400 Meter Run 20 Front Squats 20 Hang Power Cleans 135/95 20 Air Squats 400 Meter Run 15 Front Squats 15 Hang Power Cleans 15 Air Squats...Read More

Sign-up for this year’s CrossFit NXNW Jingle Bell Run team HERE! Strength/Skill Dungeness Complete 5 Sets: Power Snatch from above knee + 2 Power Snatch – Weight by Feel Octopi Complete 5 Sets: Snatch from above knee + 2 Snatch – Weight by Feel WOD Dungeness & Octopi 10 Minute AMRAP: 20 Double-Unders 10 Burpees...Read More

Dungeness & Octopi Strength/Skill Back Squat 6@75% 4@80% 3@85% 1@90% WOD Complete the Following for Time: 50 Calorie Row 40 Wall Balls 20/14 15 C2B Pull-Ups 20 Wall Balls 15 C2B Pull-Ups 10 Wall Balls 15 C2B Pull-Ups 16 Minute Time CapRead More

CrossFit Open workout “20.4” For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145 | 225 lb. 30 single-leg squats 5 clean...Read More

Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: Farmers Carry x 100...Read More

Strength/Skill Dungeness Complete 5 Sets: Power Clean from above knee + 2 Power Cleans – Weight by Feel Octopi Complete 5 Sets: Clean from above knee + 2 Cleans – Weight by Feel WOD Dungeness & Octopi 15 Minute AMRAP: 3 Ground-to-Overhead 155/105 6 Box Jumps 24/20 6/4 Strict Supine Pull-Ups 12 Butterfly Sit-UpsRead More

Sign-up for this year’s CrossFit NXNW Jingle Bell Run team HERE! Dungeness & Octopi Strength/Skill Complete 5 Sets: Strict Shoulder Press x 5 Reps @ 70-75% Single Arm DB Row x 6 Reps each Arm WOD Complete 4 Sets for Max Reps: 30 Seconds of Rowing for Calories Rest 30 Seconds 30 Seconds of DB...Read More