WOD In teams of two, complete the following: 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats 400 Meter run* * Partner A will complete the run, while partner B completes as many reps of “the work” as possible. When partner A returns, they will alternate.Read More

Strength/Skill Dungeness Complete 7 sets of: Power Snatch Below Knee + Below Knee + Ground Octopi Complete 7 sets of: Snatch Below Knee + Below Knee + Ground WOD Dungeness & Octopi 10 Minute AMRAP: 8 Toes-to-Bar 16 KBS 53/35 32 Double-UndersRead More

Strength/Skill Dungeness Complete 5 Sets of: 2 Power Cleans + 3 Front Squats @ 75% of 1RM Power Clean Octopi Complete 5 Sets of: 2 Cleans + 2 Front Squats @ 75% of 1RM Clean WOD Dungeness & Octopi Complete the following for time: 50 Calorie Row 200 Meter Farmer Carry 70/53 30 Deadlifts 225/155...Read More

Dungeness & Octopi Strength/Skill Push Press 5-5-5-5 @ 65% of 1RM WOD EMOM for 21 Minutes (7 Sets): Minute 1 – Reverse Goblet KB Lunges x 10 reps 70/53 Minute 2 – Stationary Dips OR Ring Dips x 10/7 Reps Minute 3 – Sit-ups x 15 repsRead More

Strength/Skill Dungeness 3 rounds not for time: Strict Supine Pull-Ups x 5 reps Wall Walks x 3 reps Barbell Row x 6 reps @ 20X1 Octopi 3 rounds not for time: Weighted Strict Supine Pull-Ups x 5 reps HS Walk x 25-50 feet Barbell Row x 6 reps @ 20X1 WOD Dungeness 7 Minute AMRAP:...Read More

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 @ 32X2 Peform all sets @ 70% WOD Complete 3 Rounds for time: 400 Meter Run 25 Air Squats 20 Pull-Ups 15 Minute Time CapRead More

WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row 400 Meter farmers carry 70/53 (one person carries at a time, don’t put KB’s down) 100 Wall Balls 60 Pull-ups Hill Run (together) 35 Minute Time CapRead More

Strength/Skill Dungeness Complete 7 sets of: Power Snatch High Hang + Below Knee + Ground Octopi Complete 7 sets of: Snatch High Hang + Below Knee + Ground WOD Dungeness & Octopi Complete the following for time: 21-15-9 Burpees over the bar Hang Power Snatch 95/65Read More

Dungeness & Octopi Strength/Skill Complete 5 sets of: 2 Push Press + 2 Push Jerk – Build throughout WOD EMOM for 21 Minutes: Minute 1 – KBS x 10 Reps 70/53 Minute 2 – Deficit Push-ups x 15/12 Reps (45 lb plates/25 lb plates) Minute 3 – Sit-ups x 15 repsRead More

Strength/Skill Dungeness Complete 7 Sets of: 3 Power Cleans + 3 Front Squats @ 70% of 1RM Power Clean Octopi Complete 7 Sets of: 3 Cleans + 3 Front Squats @ 70% of 1RM Clean WOD Dungeness Complete the following for time: 5 Deadlifts 275/190 7 C2B Pull-ups 4 Deadlifts 7 C2B Pull-ups 3 Deadlifts...Read More