Strength/Skill Dungeness Complete 3 Sets, Not for Time: Turkish Sit-Up x 3 Reps each side Unsupported Strict Shoulder Press x 5 Reps Alternating Reverse Goblet Lunges x 12 Reps Octopi Complete 3 Sets, Not for Time: Turkish Get-Up x 3 Reps each side Strict HSPU x 5-10 Reps Alternating Pistols x 12 Reps WOD Dungeness...Read More
Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 85% WOD 10 Minute AMRAP: 10 Single-Arm Dumbbell Push Press, left side 50/35 10 Single-Arm Dumbbell Push Press, right side 50/35 10 Toes to Bar 10 Burpees Over the DumbbellRead More
Join us September 28th for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for 28th. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k Strength/Skill Dungeness Complete 5 Sets: Power Clean x 3 Reps @ 75-80% Octopi Complete 5 Sets: Clean...Read More
With all the changes to the CrossFit Games over the past year the start of the Open has been moved from late February to October. This means we get double the fun for 2019! Below is everything you need to know about October’s CrossFit Open and our Intramural! What is the NXNW Intramural? The CrossFit...Read More
Dungeness & Octopi Strength/Skill Shoulder Press 8@65% 6@75% 4@80% 4@85% 2@90% 1@95 10@55% WOD EMOM for 20 Minutes (5 Sets): Station 1 – Bike or Row 10/8 Calories Station 2 – Singe Arm DB Row x 6 Reps Each Arm Station 3 – Overhead Plate Sit-Ups x 10 Reps Station 4 – DB or KB...Read More
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
