Dungeness & Octopi Strength/Skill Back Squat 10 sets of: 3 Reps @ 70% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-upsRead More
WOD Complete congo-line style in teams of three, with each partner completing 3 rounds of the following: 800 Meter Row 40 KBS 50/35 10 Burpee Box Jump-Overs 24/20 Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin their 1000 meter row....Read More
Dungeness & Octopi Strength/Skill Deadlift 5-5-5-5-5 Build throughout WOD Complete ONE of the following for time: 1 Mile Run OR 2,000 Meter Row OR 200 Calorie BikeRead More
Strength/ Skill Dungeness & Octopi 3 rounds not for time: Incline DB Bench press x 8 reps High box jump x 3 reps (step down after each jump) Dumbbell Lunges x 12 reps WOD Dungeness Complete a 15 Minute AMRAP: 8 Alternating DB Box Step-ups 45/25 10″ box 8 Hang Power Cleans 115/80 8 Hand...Read More
Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 73% WOD Complete a 7 Minute AMRAP: 3 DB Thrusters 50/35 3 C2B Pull-ups 6 DB Thrusters 6 C2B Pull-ups 9 DB Thrusters 9 C2B Pull-ups 12 DB Thrusters 12 C2B Pull-ups – Keep increasing reps by 3 until the 7 minutes are over.Read More
WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 20 DB Lunges (DB’s at side) 50/35 each hand 20 Pull-ups 50 Sit-ups 400 Meter run * *Partners complete run at the same timeRead More
Programming note: For the next two weeks, Thursdays will be active recovery days due to the CrossFit Open. We will focus on gymnastics skills, light work, and mobility. We don’t know what workout CrossFit HQ will have us complete on Friday, so don’t overdue any movements. If you forgot to sign-up for the intramural and...Read More