Strength/Skill Back Squat Dungeness & Octopi 3@80%3@80%3@80%3@80% WOD Dungeness & Octopi 8 Minute AMRAP: 12 Alternating Dumbbell Snatches 50/358 C2B Pull-UpsRead More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: Row 100 Calories100 KBS 53/3550 Partner Med Ball Sit-Ups 20/14Read More

Programming note: Over the next 5 weeks Thursday workouts will be a bit different than usual, focusing on skill work and active recovery to ensure you’re fresh for the CrossFit open workouts each Friday. WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and...Read More

Strength/Skill Dungeness 5 Sets: Power Snatch x 3 Reps – Build throughout Octopi Snatch x 3 Reps – Take the time to reset after each rep, build throughout WOD Dungeness & Octopi Complete the following for time: 800 Meter Run Then, 3 Rounds of 6 Power Cleans 185/12520/17 Hand Release Push-Ups20 Double-Unders 15 Minute Time...Read More

Strength/Skill Dungeness Complete 3 Rounds, not for time: Alternating DB Box Step-Ups x 10 RepsRope Pulls from Ground x 2-3 RepsWall Walks x 2-3 Reps Octopi Complete 3 Rounds, not for time: Alternating Pistols x 10 RepsRope Climbs x 2-3 RepsHS Walk x max distance WOD Dungeness & Octopi Complete 4 Sets for Max Reps:...Read More

Strength/Skill Dungeness & Octopi 5@75%5@75%5@75%5@75% WOD Dungeness & Octopi 7 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar …. Keep increasing sets by 3 reps until the 7 minutes are up. Score = total reps.Read More

WOD “Lynne” Five rounds not for time:Bench press (RX=body weight men, 3/4 body weight women)Pull-ups Rest as needed between movements Score = total BP, Total PU Compare to: 7/21/2019Read More

WOD Open Workout “19.1” 15 Minute AMRAP: 19 Wall Balls 20/1419 Calorie RowRead More

Programming note: Over the next 5 weeks Thursday workouts will be a bit different than usual, focusing on skill work and active recovery to ensure you’re fresh for the CrossFit open workouts each Friday. WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and...Read More

Below are the teams as of now, as well as the original post on how all this works. The name of the team captain is at the top. If your name is missing, please let us know. Everything you need to know about the Open: https://crossfitnxnw.com/%ef%bb%bf2019-crossfit-nxnw-intramural-open/ Breezy Donna Ryan a Marie Katie Tracie Grace Nancy...Read More