Dungeness & Octopi Strength/ Skill 5 rounds not for time: Unsupported Seated Strict Press x 3 reps Banded Pull-downs x 8 reps @1113 Medicine ball sit-ups x 10 reps WOD Complete a 7 minute AMRAP: 10 Push Press 115/80 20 Air SquatsRead More

Dungeness & Octopi Strength/Skill Back Squat 8 sets of: 3 Reps @ 78% WOD Complete 4 rounds for time: 6 Power cleans 165/110 20/17 Push-ups 8/6 Strict Pull-upsRead More

WOD You choose! “Cindy” 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” 5 HSPU 10 Alternating Pistols 15 Pull-upsRead More

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@70% 3@75% 2@80% 3@77% 3@75% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete the following for time: 21 Front Squats 165/110 Run 1 mile Octopi Complete the following for time: 21 Front Squats 195/130 Run 1 mileRead More

Dungeness & Octopi Strength/Skill Push Jerk 5-3-3-2-2 Build Throughout WOD EMOM for 21 Minutes (7 Sets): Minute 1 – DB lunges x 10 reps 50/35 each arm, along side body Minute 2 – Burpee Box Jumps x 7 reps 24/20 Minute 3 – Strict HSPU x 5-10 reps (scale with L-Seated DB Press x 5)Read More

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 2@85% 3@75% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Complete the following for time: 200 Meter KB Farmer Carry 70/53 10 Man Makers 50/35 25 Hang Power cleans 135/95Read More

Dungeness & Octopi Strength/ Skill 5 rounds not for time: Unsupported Seated Strict Press x 5 reps Banded Pull-downs x 8 reps @1113 OH Plate sit-ups x 10 reps WOD Dungeness Complete an 8 Minute AMRAP: 10 Stationary Dips 10 KBS 53/35 20 Double-unders Octopi Complete an 8 Minute AMRAP: 10 Ring Dips 10 KBS...Read More

Dungeness & Octopi Strength/Skill Back Squat 10 sets of: 3 Reps @ 75% WOD Complete a 15 Minute AMRAP: 200 Meter run 20/15 Push-ups 15 Pull-upsRead More

WOD 8&9 AM In teams of two, alternate movements to complete a 20 Minute AMRAP: 10 Wall balls 15 KBS 53/35 10 Burpees   CrossFit Kids @ 10 AMRead More

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@70% 3@70% 3@75% 3@77% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Complete your choice of the following for time: Run 1 Mile OR Row 2,000 MetersRead More