Strength/Skill Dungeness 3 rounds not for time: Toes-to-rings x 5-10 reps HS hold against wall x 10-20 seconds Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: Skin the cat x 2-3 reps Freestanding HS hold x 3 attempts Bar Muscle-up x 2-3 reps WOD Dungeness Complete the following for time: 40 Calorie...Read More
WOD Teams of two, one person working at a time, complete the following for time: 400 Meter Farmer Carry 70/53 (complete the walk together with partner carrying at a time) 80 Pull-ups 60 Burpees 40 Box Jump-Overs 20 Man makers 50/35Read More
Strength/Skill Dungeness Complete 5 sets: Power Snatch from above knee x 3 reps Octopi Complete 5 sets: Snatch from above knee x 3 reps WOD Dungeness Complete the following for time: 30 Front Squats (from the ground) 155/105 Row 1,000 meters OR run 800 meters Octopi Complete the following for time: 30 Front Squats (from...Read More
4th of July Holiday Schedule: July 4th – CrossFit at 8:30, 9:30 July 5th – No 5 or 6 am classes. All other classes on normal schedule. WOD “DT” Complete 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push-Jerks 155/105 In honor of USAF SSgt Timothy P. Davis, 28,...Read More
4th of July Holiday Schedule: July 4th – CrossFit at 8:30, 9:30 July 5th – No 5 or 6 am classes. All other classes on normal schedule. Strength/Skill Dungeness 4 rounds not for time: Toes-to-post x 10 reps HS hold against wall x 10-20 seconds High Box Jump x 3 reps (step down after each...Read More
WOD Teams of 2, one person working at a time, complete the following for time: Row 150 Calories 100 Wall balls 20/14 50 Partner medball sit-ups 75 Burpees 50 Partner medball sit-ups 100 Wall balls 35 Minute Time CapRead More
Dungeness & Octopi Strength/Skill Overhead Squats 5-5-5-5 Build Throughout WOD Complete the followig for time: Run 800 meters Then, 3 Rounds of 5 Power Snatch 135/95 15 Pull-ups 20 Air Squats 15 Minute Time CapRead More
