Dungeness & Octopi Strength/Skill Back Squat 6 sets of: 2 Reps @ 90% WOD Complete 3 rounds for time: 400 Meter run 20 Pull-ups 20 Air Squats 20/15 Push-ups Compare to: 4/1/2018Read More
WOD In teams of two, with one person working at a time, complete the following for time: 80 Calorie Row 60 KB or DB Deadlifts 70/53 each hand 40 KB or DB Lunges (arms at side) 70/53 20 Burpee Box Jump-overs 24/20 CrossFit Kids @ 10 amRead More
Strength/Skill Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@75% 2@80% 2@85% 1@90% 3@75% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Row 1,000 Meters 30 Toes to bar Run 800 Meters 50 Wall balls https://www.facebook.com/events/2058825211040745/Read More
Dungeness & Octopi Strength/Skill Push Press 10 Minutes to build to a heavy single WOD EMOM for 21 Minutes (7 sets): Minute 1 – Dips (rings or stationary, muscle-up for advanced) x 5-10 reps Minute 2 – Single Arm DB Hang Power clean to Overhead x 5 each arm 50/35 Minute 3 – Med ball...Read More
Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 2@85% 1@90% 3@80% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Complete a 12 Minute AMARP: 5 Deadlifts 275/190 10 Burpees Over the bar 20 Air SquatsRead More
Strength/ Skill Dungeness 5 rounds not for time: HS hold against wall x 10-30 seconds Strict Supine Pull-ups x 5 reps @10J3 Tuck-ups x 10 reps Octopi 5 rounds not for time: Freestanding HS hold against x 5 attempts Strict Supine Pull-ups x 5 reps @10X3 V-ups x 10 reps WOD Dungeness Complete a 7...Read More
WOD Teams of two, one person working at a time (except for the runs), complete the following for time: Run “The Hill” 150 Wall Balls Run 400 Meters 100 Partner Medicine Ball Sit-ups Run 200 MetersRead More
Strength/Skill Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@75% 3@80% 2@85% 1@90% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi 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...Read More
Dungeness & Octopi Strength/Skill Push Jerk 10 Minutes to build to a heavy single OR work on technique WOD EMOM for 21 Minutes (7 sets): Minute 1 – Dips (Ring or Stationary) x 7-10 reps Minute 2 – Front Squat x 4 Reps @ 60-70% of 1 RM (from the ground) Minute 3 – Burpee...Read More
