Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 perform all sets at or below 75% of 1RM WOD Complete 5 Rounds for Time: 200 Meter run 7...Read More

Strength/Skill Dungeness Complete 6 sets of the following power clean complex: Just Below Knee x 3 reps Octopi Complete 6 sets of the following clean complex: Just Below Knee x 3 reps WOD Dungeness & Octopi Complete a 12 minute AMRAP: 5 Front Squats 155/105 6 Toes-to-Bar 7 Box Jumps (no rebounding) 24/20 Reminder: CPR/First...Read More

Strength/Skill Dungeness 4 rounds not for time: Unsupported Seated Strict Press x 3 @ 30X2 Supine Barbell Row x 6 reps DB Box step-ups x 8 reps Octopi 4 rounds not for time: Strcit HSPU Negatives x 3 reps @ 30K2 + Strict HSPU x max reps Supine Barbell Row x 6 reps Alternating Pistols...Read More

Dungeness & Octopi Strength/Skill Back Squat 20 Minutes to build to a heavy single – No re-dos on failed attempts WOD Complete a 7 minute AMRAP: 15 KBS 53/35 15 C2B Pull-ups    Read More

WOD Teams of two, complete the following for time: 300 KBS 53/35 100 Burpees 5K Row (larger classes may sub 200 calorie bike) Partition work however you like. Both partners should be working at all times, but should never be working on the same movement. 1 rower per team.Read More

Strength/Skill Dungeness Complete 6 sets of the following power snatch complex: High hang + Above Knee – Build Throughout Octopi Complete 6 sets of the following snatch complex: High hang + Above Knee – Build Throughout WOD Dungeness & Octopi “Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile RunRead More

Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 perform all sets at or below 75% of 1RM WOD Dungneness Complete an 8 Minute AMRAP: 5 Unsupported seated...Read More

Strength/Skill Dungeness Complete 6 sets of the following power clean complex: High hang + Above Knee – Build Throughout Octopi Clean Complete 6 sets of the following clean complex: High hang + Above Knee – Build Throughout WOD Complete the following for time: 50 Calorie Row 25/20 Dips (Staionary for Dungeness, Rings for Octopi) 50...Read More

Dungeness & Octopi Strength/Skill Back Squat 5@60% 5@65% 3@70% 3@75% 3@75% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 ThrustersRead More

If you have been at CrossFit NXNW the past couple weeks, chances are you’ve heard your fellow crossfitters talking about “Murph”. If you are somewhat new to CrossFit you’re probably asking yourself who, what, why, and “is this physically possible for me to complete”. I thought I’d share some helpful tips to help make this...Read More