Strength/Skill Dungeness Complete 5 Sets of: 2 Hang Power Cleans From Above Knee + 4 Front Squats @ 75% of 1RM Power Clean Octopi Complete 5 Sets of: 2 Hang Cleans From Above Knee + 3 Front Squats @ 75% of 1RM Clean WOD Dungeness & Octopi Complete the following for time: Run 400 Meters...Read More

Sign-Up for Our Jingle Bell Run Team HERE! Strength/Skill Dungeness Complete the following, not for time: Strict C2B Pull-Ups x 4 reps Wall Walk x 4 Reps Strict C2B Pull-Ups x 3 reps Wall Walk x 3 Reps Strict C2B Pull-Ups x 2 reps Wall Walk x 2 Reps Strict C2B Pull-Ups x 1 rep...Read More

Dungeness & Octopi Strength/Skill Back Squat 2-2-2-2-2-2 @ 21X2 Preform all sets @ 77% WOD “Jackie” Complete the following for time: 1,000 Meter Row 50 Thrusters 45/35 30 Pull-upsRead More

WOD Teams of two, Complete the following for max reps: 5 Minutes of: Burpee Pull-ups Rest 2 Minutes 5 Minutes of: Rowing or Biking for calories Rest 2 Minutes 5 Minutes of: KBS 53/35 5 Minutes of: Push-ups Rest 2 MinutesRead More

Strength/Skill Dungeness Complete 5 sets of: Power Snatch x 3 Reps @ 70-75% Octopi Complete 5 sets of: Snatch x 3 Reps @ 70-75% WOD Dungeness Complete the following for time: 100 Wall Balls 20/14 Octopi “Karen” Complete the following for time: 150 Wall Balls 20/14Read More

Dungeness & Octopi Strength/Skill Push Press 3-3-3-3-3 @ 75% of 1RM WOD Dungeness Minute 1 – C2B Pull-Ups x 5 reps Minute 2 – L-seated DB Press x 5 Reps Minute 3 – Row x 12/10 Calories Octopi EMOM for 21 Minutes (7 Sets): Minute 1 – Muscle-ups (Bar or Rings) x 3-5 reps Minute...Read More

Strength/Skill Dungeness Complete 7 Sets of: 3 High Hang Power Cleans + 4 Front Squats @ 65% of 1RM Power Clean Octopi Complete 7 Sets of: 3 High Hang Cleans + 3 Front Squats @ 65% of 1RM Clean WOD Dungeness Complete an 8 Minute AMRAP: 15 KBS 53/35 10 Burpee Box Jumps 24/20 Octopi...Read More

Strength/Skill Dungeness 4 rounds not for time: Strict Supine C2B Pull-Ups x 5-10 reps Wall Walks x 3 reps Dips x 5-10 reps Octopi 4 rounds not for time: Weighted Strict Supine C2B Pull-Ups x 3 reps HS Walk x Max Distance Weighted Dips x 3 reps WOD Dungeness & Octopi Complete 3 Rounds for...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 21X2 Preform all sets @ 75% WOD Complete the following for time: 15,12,9 Thrusters 135/95 Burpees Over the BarRead More

WOD In teams of two, one person working at a time, complete the following: 100 Calorie Row 100 KBS 53/35 100 Wall Balls 20/14 100 Walking LungesRead More