WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) Or Bike 120 Calories (Switch every 10 cals) You can also use today to make up “20.1”Read More

WOD Open Workout “20.1” Complete 10 Rounds for Time: 8 Ground-to-Overhead 95/65 10 Bar Facing Burpees 15 Minute Time CapRead More

Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: Farmer Carry x 100...Read More

Strength/Skill Dungeness & Octopi Power Clean 5-5-5-5-5 – Weight By Feel WOD Dungeness 9 Minute AMRAP: 4 Front Squats 135/95 6 Toes-to-Bar 8 Burpees Over-the-Bar Octopi 9 Minute AMRAP: 4 Overhead Squats 115/80 6 Toes-to-Bar 8 Burpees Over-the-BarRead More

Strength/Skill Dungeness Complete 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Pulls from the Ground x 3-5 Reps Unsupported Seated Strict Barbell Press x 5 Reps Octopi Complete 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Climb x 2-13 Reps Strict HSPU x 5-10 Reps WOD Dungeness & Octopi...Read More

Dungeness & Octopi Strength/Skill Back Squat 10@60% 8@65% 6@70% 6@75% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 8/5/2019Read More

WOD In teams of two, alternate movements to complete a 25 Minute AMRAP: 10 Calorie Bike or Row 10 Burpees 8/6 Strict Pull-UpsRead More

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 @ 80-85% Octopi Snatch 3-3-3-3-3 @ 80-85% WOD Dungeness & Octopi Complete the following for time: 30 Front Squats (from the ground) 175/115 1 Mile RunRead More

Dungeness & Octopi Strength/Skill Push Press 4-4-4-4-4 Weight by Feel WOD Complete 5 Rounds, Not for Time: Farmer Carry x 100 Meters Bike or Row x 10 Calories Medicine Ball Sit-Ups x 10-15 Reps DB Bench press x 10 Reps, Neutral GripRead More

The CrossFit NXNW Intramural starts next week! Be sure to sign-up on the white board! Dungeness & Octopi Strength/Skill Deadlift 10-8-6-4-4 Weight by Feel. Try to increase in weight for each set from last week. WOD 15 Minute AMRAP: 5 Hang Power Cleans 135/95 5 Burpees Over the Bar 15 Air SquatsRead More