Strength/ Skill Dungeness 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Strict Supine Pull-ups x max reps DB Strcit Shoulder press x 10 reps Octopi 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Strict Supine Weigthed Pull-ups x 4 reps HSPU x 10 reps WOD Dungeness Complete the following...Read More

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 @ 70% WOD Complete the follwoing for max reps: 2 Minutes of rowing for Calories Rest 30 seconds 2 Minutes of Dumbell Thrusters 50/35 each hand Rest 30 seconds 2 Minutes of C2B Pull-ups Rest 30 seconds 2 Minutes of BurpeesRead More

WOD Complete the following for time: 100 Bench press 135/95 * Run 400 meters every time you rack the bar. Scale to a weight in which you can complete at least sets of 10 to begin.Read More

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Workout 18.3, Scaled 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20...Read More

Programming note: For the next three weeks, Thursdays will be active recovery days due to the CrossFit Open. We will focus on gymnastics skills, light work, and mobility. We don’t know what workout CrossFit HQ will have us complete on Friday, so don’t overdue any movements. If you forgot to sign-up for the intramural and...Read More

Strength/Skill Dungeness & Octopi OHS 3-3-3-3-3 WOD Dugeness 50 Calorie row 40 Wall Balls 20/14 30 Deadlifts 135/95 20 Push Jerk 135/95 10 C2B Pull-ups 15 Minute time cap Octopi 50 Calorie row 40 Wall Balls 20/14 30 Deadlifts 135/95 20 Push Jerk 135/95 10 Muscle-ups (Rings or Bar) 15 Minute time capRead More

Strength/ Skill Dungeness 3 rounds not for time: Medicine ball Sit-ups x 10-20 reps Incline DB Bench Press, neutral grip x 8 reps Wall walk x 3 reps Octopi 3 rounds not for time: Medicine ball Sit-ups x 10-20 reps Incline DB Bench Press, neutral grip x 8 reps HS Walk x max distance WOD...Read More

Dungeness & Octopi Strength/Skill Back Squat 5-5-5 @ 65% WOD Complete a 9 Minute AMRAP: 8 Thrusters 95/65 8 Front Rack Lunges 95/65 8 C2B Pull-upsRead More

WOD “Lynne” Five rounds for max reps of: Bench press (RX=body weight men, 3/4 body weight women) Pull-ups Rest as needed between movements Score = total BP, Total PU  Read More

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees 50/35 dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2aRead More