Strength/Skill Dungeness Power Snatch 3@70% 3@75% 3@80% 2@85% 1@90% 3@75% Octopi Snatch 3@70% 3@75% 3@80% 2@85% 1@90% 3@75% WOD Dungeness Against a 3 Minute clock complete: Row 35/30 Calories 10 Burpees Alternating DB Snatch x max reps 45/35 Complete 3 sets total. Rest 3 Minutes between each set. Octopi Against a 3 Minute clock complete:...Read More

Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Complete 4 Sets of: High Hang Clean + Jerk x 3 @ 60-65% (Base the 1RM off your lowest between the clean & the Jerk) Accessory...Read More

Dungeness & Octopi Strength/Skill Bench Press Take 10 minutes to build to a 10-RM Followed by… Two sets of: Bench Press x 10 reps @ 90% of today’s 10-RM WOD Dungeness EMOM For 16 Minutes (8 Sets): Minute 1 – Deadlift x 5 reps 225/155 Minute 2 – Strict Supine Pull-ups x 3-5 Reps Octopi...Read More

Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Dips x 5-10 Reps Barbell Row x 6 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring...Read More

Dungeness & Octopi Strength/Skill Back Squat 4@75% 3@80% 2@85% 1@90% 1@90% 1@90% 10@55% WOD Complete 3 Rounds for time: 15 KBS 70/53 15 C2B Pull-UpsRead More

Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. __________________________________________________ WOD In teams of two, with one person working at a time, complete 2 Rounds the following for max reps: 3 Minutes of Wall Balls Rest 1 Minute 3 Minutes of Rowing or Biking for Calories Rest 1 Minute 3...Read More

Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. Strength/Skill Dungeness Power Snatch 3@70% 3@75% 3@75% 2@80% 1@85% 3@70% Octopi Snatch 3@70% 3@75% 3@75% 2@80% 1@85% 3@70% WOD Dungeness Complete two rounds for time: 600 Meter Run 31 KBS 53/35 18 Pull-ups 18 Minute Time Cap Octopi Complete two rounds...Read More

Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Split Jerk (scale with push jerk) 3-3-3 @ 70-75% of 1RM 2-2-2 @ 75-80% Accessory Complete 4 sets, not for time: Incline DB Bench Press –...Read More

Strength/Skill Dungeness Complete 5 Sets of: 1 Clean + 2 Front Squats @ 85% of 1RM Power Clean Octopi Complete 5 Sets of: 1 Clean + 2 Front Squats @ 85% of 1RM Clean WOD Dungeness & Octopi Complete three rounds for time: 10 Hang Power Cleans 135/95 10 Burpee Box Jumps 24/20 8 Minute...Read More

Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring Push-ups x 10-15 Reps Toes-to-Post x 5-10 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring...Read More