Category

WOD
Dungeness & Octopi Strength/Skill Overhead Squat 3-3-3-3-3 – Build Throughout WOD 9 Minute AMRAP: 3 Hang Power Snatch 135/95 6 Toes-to-bar 9 Burpees over the bar
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Dungeness & Octopi Strength/Skill Complete 5 sets: 2 Push-Press + 2 Push Jerks WOD Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Score example: 1:40, 480, 1:45
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Dungeness & Octopi Strength/Skill Complete 8 sets: Hang Power Clean (above knee) + Power Clean – Build Throughout WOD Complete 4 rounds for time: 20/17 Push-ups 10 Deadlifts 255/175 20 Sit-ups 14 Minute Time cap
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Dungeness & Octopi Strength/Skill Box Squat 5-5-5-5-5 WOD Complete the following for time: 21-15-9 Front squats 115/80 Pull-Ups
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Holiday Schedule: Saturday – 8&9 AM, Monday – Closed, Tuesday – Normal hours WOD In teams of two, alternating full rounds, complete as many rounds as possible in 8 minutes of: 7 DB Thrusters 50/35 7 Burpees Rest EXACTLY 2 minutes, and then: In teams of two, alternating full rounds, complete as many rounds as...
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Dungeness & Octopi Strength/Skill Overhead Squat 3-3-3-3-3 Build Throughout WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to 6/1/2018
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Dungeness & Octopi WOD 20 Minute AMRAP: 9 Deadlifts 165/110 3 Shoulder-to-overhead 165/110 15 Double-unders 15/12 Push-ups
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Sign-up to be on our team today and get $5 off registration! Sign-up at the link below: CrossFit NXNW Jingle Bell Run team Use discount code: FLASH The run starts right outside the gym. It’s a great cause, and we have a ton of fun every year!
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Dungeness & Octopi Strength/Skill Front Squat 15 minutes to build to a heavy single Compare to: 7/11/2018 WOD Dungeness Complete 2 Rounds the following for max reps: 2 Minutes of Rowing for calories Rest 1 minute 2 Minutes of Man makers 40/25 Rest 1 minute 2 Minutes of C2B Pull-ups Rest 1 minute Octopi Complete...
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Strength/Skill Dungeness 3 rounds not for time: L-seated DB Press x 5 reps Toes-to-bar x max reps Single arm DB row x 6 reps each arm @ 20X1 Octopi 3 rounds not for time: Strict HSPU x 5-10 reps Toes-to-bar x max reps Single arm DB row x 6 reps each arm @ 20X1 WOD...
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