Strength/Skill Dungeness Power Clean 15 Minutes to build to a heavy single or work on technique Octopi Clean 15 Minutes to build to a heavy single WOD Dungeness & Octopi Complete 5 rounds for time: 5 Hang Power Cleans 155/105 6 Front Squats 7 Burpees over the barRead More
Memorial Day Weekend Schedule: Saturday: “Murph” @ 8&9 AM Monday: Closed Strength/Skill Dungeness 4 rounds not for time: Unsupported Seated Strict Press x 5 @ 30X2 Supine Barbell Row x 6 reps Tuck-ups x 12 reps Octopi 4 rounds not for time: Strcit HSPU Negatives x 5 reps @ 30K2 (increase difficulty by performing defecit)...Read More
Dungeness & Octopi Strength/Skill Back Squat 3@80% 2@85% 2@90% 1@90-95% WOD “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. Example = 8,6,10,7,5Read More
Reminder: No CrossFit Kids this Saturday at 10 AM! WOD 8&9 AM Complete a 20 Minute AMRAP: Begin with: Row 50 Calories OR Bike 45 Calories Then, with the remainder of the 20 Minutes, Complete: 8 Overhead Plate Lunges 45/25 10/8 Defecit Push-ups (RX guys use 45 lb plates, RX ladies use 25) 15 Air...Read More
Strength/Skill Dungeness Power Snatch 5-3-3-3-5 Octopi Snatch 4@70% 3@75% 3@75% 3@75% 5@70% -Reset after each rep. Do not complete as touch-n-go. Do not go heavier than prescribed, we will be testing soon. WOD Dungeness Complete a 9 minute AMRAP: 3 Box Jumps 24/20 6 Hang Power Snatch 95/65 9 Stationary Dips Octopi Complete a 9...Read More
Strength/Skill Dungeness Power Clean 5-3-3-3-5 Octopi Clean 5@70% 3@75% 3@75% 3@75% 5@70% -Reset after each rep. Do not complete as touch-n-go. Do not go heavier than prescribed, we will be testing soon. WOD Dungeness & Octopi Complete the following for time: Row 1,000 Meters 25 Front Squats 135/95 25 Burpees Over the BarRead More
Strength/ Skill Dungeness 4 rounds not for time: Unsupported Seated Strict Press x 5 @ 30X2 Strict Supine Pull-ups x 5 reps Tuck-ups x 12 reps Octopi 4 rounds not for time: Strcit HSPU Negatives x 3-5 reps @ 30K2 (increase difficulty by performing defecit) Strict weighted Supine Pull-ups x 5 reps V-ups x 12...Read More
Dungeness & Octopi Strength/Skill Back Squat 6 sets of: 2 Reps @ 90% WOD Complete 3 rounds for time: 400 Meter run 20 Pull-ups 20 Air Squats 20/15 Push-ups Compare to: 4/1/2018Read More
WOD In teams of two, with one person working at a time, complete the following for time: 80 Calorie Row 60 KB or DB Deadlifts 70/53 each hand 40 KB or DB Lunges (arms at side) 70/53 20 Burpee Box Jump-overs 24/20 CrossFit Kids @ 10 amRead More
