Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 73% WOD 10 Minute AMRAP: 5 Push Press 135/955 Box Jumps 24/205 Burpees This is a heavier version of the second workout in our CrossFit 101 series. Compare your results if you remember how many rounds you completed.Read More
WOD Teams of two, one person working at a time (except for the runs), complete the following for time: Run “The Hill”150 Wall BallsRun 400 Meters60 Burpees Run 200 MetersRead More
Strength/Skill Dungeness Power Snatch 3 Reps EMOM for 7 Minutes @ 55-65% Perform all reps from the High Hang Position Octopi Snatch 3 Reps EMOM for 7 Minutes @ 55-65% Perform all reps from the High Hang Position WOD Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 RepsParralette Pass Throughs x 10...Read More
Dungeness & Octopi Strength/Skill Shoulder Press 5-4-3-3-2-2-1 – Build to a heavy single WOD 16 Minute AMRAP: Row 1,000 Meters Then, with the remainder of the time… 3 Front Squats 185/125 (From the Ground)6 Burpees Over the Bar9 Deadlifts 185/125Read More
Strength/Skill Dungeness & Octopi Every 2 Minutes for 14 Minutes (7 sets): Power Clean x 2 Reps Start around 70% of your 1RM and build by feel WOD Dungneness Complete 5 Rounds for Max Reps: 30 Seconds of Sattionary DipsRest 30 Seconds30 Seconds of Hang Power Cleans 135/95Rest 30 Seconds Octopi Complete 5 Rounds for...Read More
Strength/Skill Dungeness & Octopi Complete 3 Rounds, not for time: Strict Supine Pull-Ups @ 20×1 x 3-5 Reps (If you’re able to complete 3-5 Reps following the prescribed tempo, add weight)Farmers carry x 100 MetersBarbell Row @ 20×1 x 6 Reps WOD Dungeness Complete a 12 Minute AMRAP: 15/12 Hand Release Push-Ups25 Double-Unders12 Alternating Box...Read More
WOD Teams of two, one person working at a time, alternate full rounds to complete a 25 minute AMRAP:: WOD 3 Box Jumps 24/206 Burpees9 KBS 53/35 pRead More
Dungeness & Octopi Strength/Skill Deadlift 9-7-5-3-3-3 – Build Throughout. Try to build a little heavier than last week’s deadlifts. WOD EMOM x 16 Minutes (8 Sets): Minute 1 – High Hang Power Snatch or High Hang Snatch @ 55-60% x 3 RepsMinute 2 – Supine Grip Pull-Ups x 5/3 Reps (Add weight if 5 reps...Read More
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 or work on technique WOD Dungeness & Octopi 12 Minute AMRAP: 10 Toes-to-Bar15/12 Hand Release Push-Ups20 Double-UndersRead More
