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: Farmer Carry x 100...Read More

Strength/Skill Dungeness & Octopi Power Clean 5-5-5-5-5 – Weight By Feel WOD Dungeness 9 Minute AMRAP: 4 Front Squats 135/95 6 Toes-to-Bar 8 Burpees Over-the-Bar Octopi 9 Minute AMRAP: 4 Overhead Squats 115/80 6 Toes-to-Bar 8 Burpees Over-the-BarRead More

Strength/Skill Dungeness Complete 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Pulls from the Ground x 3-5 Reps Unsupported Seated Strict Barbell Press x 5 Reps Octopi Complete 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Climb x 2-13 Reps Strict HSPU x 5-10 Reps WOD Dungeness & Octopi...Read More

Dungeness & Octopi Strength/Skill Back Squat 10@60% 8@65% 6@70% 6@75% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 8/5/2019Read More

WOD In teams of two, alternate movements to complete a 25 Minute AMRAP: 10 Calorie Bike or Row 10 Burpees 8/6 Strict Pull-UpsRead More

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 @ 80-85% Octopi Snatch 3-3-3-3-3 @ 80-85% WOD Dungeness & Octopi Complete the following for time: 30 Front Squats (from the ground) 175/115 1 Mile RunRead More

Dungeness & Octopi Strength/Skill Push Press 4-4-4-4-4 Weight by Feel WOD Complete 5 Rounds, Not for Time: Farmer Carry x 100 Meters Bike or Row x 10 Calories Medicine Ball Sit-Ups x 10-15 Reps DB Bench press x 10 Reps, Neutral GripRead More

The CrossFit NXNW Intramural starts next week! Be sure to sign-up on the white board! Dungeness & Octopi Strength/Skill Deadlift 10-8-6-4-4 Weight by Feel. Try to increase in weight for each set from last week. WOD 15 Minute AMRAP: 5 Hang Power Cleans 135/95 5 Burpees Over the Bar 15 Air SquatsRead More

Only nine days until the first Open workout is announced! Remember to sign-up for the intramural by writing your name on the whiteboard! Strength/Skill Dungeness Complete 3 Sets, Not for Time: Tuck-Ups x 10 Reps Barbell Row x 6 Reps Wall Walk x 3 Reps Octopi Complete 3 Sets, Not for Time: V-Ups x 10...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3 @ 85% 2-2-2 @ 90% 3-3 @ 75% WOD 9 Minute AMRAP: 8 Push-Press 115/80 8 C2B Pull-UpsRead More