Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. __________________________________________________ WOD In teams of two, with one person working at a time, complete 2 Rounds the following for max reps: 3 Minutes of Wall Balls Rest 1 Minute 3 Minutes of Rowing or Biking for Calories Rest 1 Minute 3...Read More

Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. Strength/Skill Dungeness Power Snatch 3@70% 3@75% 3@75% 2@80% 1@85% 3@70% Octopi Snatch 3@70% 3@75% 3@75% 2@80% 1@85% 3@70% WOD Dungeness Complete two rounds for time: 600 Meter Run 31 KBS 53/35 18 Pull-ups 18 Minute Time Cap Octopi Complete two rounds...Read More

Dungeness & Octopi Strength/Skill 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 @ 70-75% of 1RM 2-2-2 @ 75-80% Accessory Complete 4 sets, not for time: Incline DB Bench Press –...Read More

Strength/Skill Dungeness Complete 5 Sets of: 1 Clean + 2 Front Squats @ 85% of 1RM Power Clean Octopi Complete 5 Sets of: 1 Clean + 2 Front Squats @ 85% of 1RM Clean WOD Dungeness & Octopi Complete three rounds for time: 10 Hang Power Cleans 135/95 10 Burpee Box Jumps 24/20 8 Minute...Read More

Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring Push-ups x 10-15 Reps Toes-to-Post x 5-10 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring...Read More

Dungeness & Octopi Strength/Skill Back Squat 5@70% 4@75% 3@80% 2@85% 1@90% 10@55% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 8/27/2018Read More

WOD In teams of two, with only one person working at a time, complete a 20 Minute AMRAP: 50 Calories Row or Bike 100 Wall Balls 20/14 100 Meter Kettlebell Farmer’s Carry 70/53 100 Walking LungesRead More

Strength/Skill Dungeness Power Snatch 3@70% 3@70% 3@75% 2@80% 3@75% 3@70% Octopi Snatch 3@70% 3@70% 3@75% 2@80% 3@75% 3@70% WOD Dungeness & Octopi “Annie” 50-40-30-20-10 rep rounds of: Double-unders Sit-upsRead 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 4 Minute AMRAP: Dumbbell Burpee Box Step-Overs 50/35 20″...Read More

Strength/Skill Dungeness Complete 5 Sets of: 1 Hang Power Clean From Below Knee + 3 Front Squats @ 80% of 1RM Power Clean Octopi Complete 5 Sets of: 1 Hang Clean From Below Knee + 2 Front Squats @ 80% of 1RM Clean WOD Dungeness & Octopi Complete the following for time: 400 Meter Run...Read More