WOD “McGhee“ 30 Minute AMRAP:5 Deadlifts 275/19013 Push-ups 9 Box jumps 24/20 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq....Read More

Strength/Skill Dungeness Complete 4 Sets, Not for Time: Parallette Pass-Throughs x 10 Reps Unsupported Strict Shoulder Press x 5 Reps Alternating Reverse Goblet Lunges x 10 Reps Octopi Complete 4 Sets, Not for Time: Parallette Pass-Throughs x 10 Reps Strict HSPU x 5-10 Reps Alternating Pistols x 10 Reps WOD Dungeness & Octopi Row 500...Read More

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4 Perform all sets @ 80% WOD 10 Minute AMRAP: 3 Thrusters 95/65 3 C2B Pull-Ups 3 Burpees 6 Thrusters 6 C2B Pull-Ups 6 Burpees 9 Thrusters 9 C2B Pull-Ups 9 Burpees Increase each set by three reps until time expires.Read More

WOD Teams of two, alternate full rounds to complete a 30 Minute AMRAP of: 250 Meter Row 10 BurpeesRead More

Dungeness & Octopi Strength/Skill Complete 5 Sets: Power Snatch x 3 Reps Weight By Feel WOD Complete 4 Sets for Max Reps: 30 Seconds of Strict Pull-Ups Rest 30 Seconds 30 Seconds of Alternating DB Snatch 50/35 Rest 30 Seconds 30 Seconds of Burpees Rest 30 SecondsRead More

Strength/Skill Dungeness & Octopi Shoulder Press 8@65% 6@75% 4@80% 3@85% 2@90% 10@50% WOD 60 Calorie Row 400 Meter Run 40 Wall Balls 20/14 20 Deadlifts 275/190 15 Minute Time CapRead More

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5 Perform all sets @ 77% WOD 10 Minute AMRAP: 20 Double-Unders 20 Straight Leg Sit-Ups 10 Reverse Goblet Lunges 70/53Read More

Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Barbell Row x 6 Reps @ 20×1 Push-Ups x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 Reps Supine Barbell Row x 6 Reps @ 20×1 Deficit Push-Ups x 10-15 Reps WOD Against a Three Minute Clock, complete Three sets of:...Read More

Labor Day Schedule: 9:30 & 10:30 AM WOD 20 Minute AMRAP: 200 Meter Farmer Carry 70/53 Then, With the Remaining Time: 5 C2B Pull-Ups 5 Single Arm DB Push-Press, Right Arm 5 Single Arm DB Push-Press, Left Arm 7 Burpees 14 Air SquatsRead More

WOD 20 Minute EMOM: Minute 1 – Gymnastics Movement of your choice Minute 2 – Gymnastics Movement of your choice -Choose two body-weight movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. Example: Minute 1 – 8 Pull-ups Minute 2...Read More