WOD Teams of two, one person working at a time, complete the following: 6 Rope Climbs400 Meter Run*40 DB Box Step-Overs 45/35 each hand 20″ box800 Meter Run*30 Burpee Box Jump-Overs 24/20″400 Meter Run* *Partners complete run togetherRead More

Strength/Skill Dungeness & Octopi Complete 5 Sets: Power Snatch form above Knee x 3 Reps Perform all sets between 65%-75% of Snatch WOD Dungeness Complete the Following for Time: 100 Wall Balls 20/14 Octopi “Open Workout 13.3” 12 Minute AMRAP: 150 Wall balls 20/14 90 Double-Unders 30 Muscle-upsRead More

Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@70% 4@75% 3@80%10@50% WOD Complete 4 sets, not for time: Single Arm DB Row x 8 Reps Each Arm @20×1Strict Toes-To-Bar or Toes-to-Post x 5-10 RepsBanded Pull-Aparts x 25 RepsBanded Leg Curls x 25 RepsRead More

Strength/Skill Dungeness Complete 7 Sets: Power Clean from Below Knee + Power Clean Start around 70% and build weight by feel. Octopi Complete 7 Sets: Clean from Below Knee + Clean Start around 70% and build weight by feel. WOD Complete 6 Rounds for Time: 3 Power Cleans 185/1253 Front Squats 185/1257 Burpees over the...Read More

Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball sit-Ups x 10-15 RepsFarmers carry x 100 MetersRope Pull from Ground x 2-3 Reps Octopi Medicine Ball sit-Ups x 10-15 RepsFarmers carry x 100 MetersRope Climb x 2-3 Reps WOD 6 Minute AMRAP: 8 Box Jumps 24/208 DB Push Press 50/35 each hand Rest 2...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 75% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 11/5/2018Read More

WOD In teams of two, partners alternate full rounds to complete a 22Minute AMRAP: 5/3 Strict Pull-Ups10 Kettle Bell Swings 70/5320 Double-Unders (scale with 40 singles)Read More

Strength/Skill Dungeness Power Snatch 2 Reps EMOM for 8 Minutes @ 65-70% Perform all reps from the Above the knee Position Octopi Snatch 2 Reps EMOM for 8 Minutes @ 65-70% Perform all reps from the Above the knee Position WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare...Read More

Strength/Skill Dungneness & Octopi Shoulder Press 10@55% 8@60% 6@65% 4@70% 4@75% WOD 9 Minute AMRAP: Row 1,000 Meters Then, with the remainder of the time, complete… 10 Burpees15 Straight Leg Sit-UpsRead More

Strength/Skill Dungeness Complete 7 Sets: Power Clean from Above Knee + Power Clean Start around 65% and build weight by feel. Octopi Complete 7 Sets: Clean from Above Knee + Clean Start around 65% and build weight by feel. WOD Dungeness & Octopi 15 Minute AMRAP: 5 Toes-to-Bar10 Deadlifts 225/15520 Air SquatsRead More