WOD 8&9 AM Teams of two, alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6/3 Strict Pull-Ups 9 Toes-to-Bar 12 Kettlebell Swings 53/35 15 Calorie Row 10:30 AM – CrossFit & IncontinenceRead More

Strength/Skill Dungeness Complete 6 sets of the following: Pause Power Snatch from Below knee + Power Snatch Octopi Complete 6 sets of the following: Snatch Pause Snatch from Below knee + Snatch WOD Complete the following for time: 50 Wall Balls 20/14 25 Hang Power Snatch 115/80Read More

Dungeness & Octopi Strength/Skill Split Jerk (scale with push jerk) Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with light weight Then, 5 sets of: 2 Jerk dips + Split Jerk @ 75-90% Do not add weight unless technique is good. WOD Complete a 10 Minute AMRAP: 3 Shoulder-to-Overhead 165/110 6 Box-Jumps...Read More

Dungeness & Octopi Strenght/Skill Complete 6 sets: Pause Power Clean from Below Knee (pause 2 seconds) + Power Clean WOD Complete the following for max reps: 3 Minutes of Rowing for Calories Rest 1 Minute 3 Minutes of Man-makers 50/35 Rest 1 Minute 3 Minutes of 10 Push-ups + 15 Sit-upsRead More

Strength/Skill Dungeness 4 rounds not for time: L-Seated DB Press x 5 reps Strict Supine Pull-ups x max reps DB Box step-ups x 8 reps Octopi 4 rounds not for time: Strict HSPU x max reps Strict Supine C2B Pull-ups x max reps Alternating Pistols x 10-12 reps WOD Dungeness Complete rounds of 21-15-9 reps...Read More

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Build Throughout WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 3/26/2018Read More

Saturday Schedule: WOD – 8 & 9 AM CPR/First Aid – 10:30 AM WOD EMOM for 20 Minutes: Pick two movements which are weaknesses. Alternate movements each minute. Scale reps to allow 20-30 seconds of rest each minute. Example: Minute – 1 Handstand hold x 30 seconds Minute – 2 Row x 10 caloriesRead More

Strength/Skill Dungeness Complete 6 sets of the following: Power Snatch Just Below Knee x 3 reps Octopi Complete 6 sets of the following: Snatch Just Below Knee x 3 reps   WOD Complete the following for time: 60 Double-Unders 30 Single-Arm Alternating Dumbbell Snatches 50/35 30 Pull-Ups 40 Double-Unders 20 Single-Arm Alternating Dumbbell Snatches 20...Read More

Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 perform all sets at or below 75% of 1RM WOD Complete 5 Rounds for Time: 200 Meter run 7...Read More

Strength/Skill Dungeness Complete 6 sets of the following power clean complex: Just Below Knee x 3 reps Octopi Complete 6 sets of the following clean complex: Just Below Knee x 3 reps WOD Dungeness & Octopi Complete a 12 minute AMRAP: 5 Front Squats 155/105 6 Toes-to-Bar 7 Box Jumps (no rebounding) 24/20 Reminder: CPR/First...Read More