Strength/ Skill Dungeness 3 rounds not for time: Push-ups x 10-20 reps Barbell row x 6 reps DB Push press x 7 reps Octopi 3 rounds not for time: Defecit Push-ups x 10-20 reps Barbell row x 6 reps HSPU x max reps WOD Dungeness 12 Minute AMRAP: 20 Double-unders 8 Single armed OH DB...Read More

Dungeness & Octopi Strength/Skill Front Squat 3-3-3 @ 80% 3-3 @ 85% WOD Complete the following for time: 400 meter run 30 Front squats 155/105 30 C2B Pull-upsRead More

WOD Teams of two, one person working at a time, complete the following for time: 3 rounds: 50 Push-ups 30 DB Front Squats 50/35 each hand Then, *Hill run * Both partners complete run at the same time. ____________________________________________ Open Prep 10 am Skill Dungeness Muscle-ups progressions Octopi 30/20 Muscle-ups for time Conditioning 3 Rounds...Read More

Strength/Skill Dungeness 5 sets of: Power Snatch x 3 reps @ 70-80% Ocotpi 5 sets of: Snatch x 3 reps @ 70-80% WOD Dungeness & Octopi Complete the following for time: 60 Calorie row 45 Wall balls 20/14 30 Toes-to-bar 15 Power snatches 135/95Read More

Dungeness & Octopi Strength/Skill Complete 5 sets of: Bench Press x 5 reps Ring rows x 8 reps @ 21X2 (2 down, 1 at bottom, explode up, 2 at top) WOD Complete 3 rounds for time: 10 Shoudler-to-overhead 115/85 30 Double-unders    Read More

2018 CrossFit Games Open & CrossFit NXNW Intramural What is the NXNW Intramural? The CrossFit NXNW Intramural is a way for everyone at NXNW to participate in the fun of the 2018 CrossFit Games Open.  Participants will be divided into 6 teams, when our team captains draft the teams. These teams will be competing against each...Read More

Strength/ skill Dungeness & Octopi Power Clean 5 minutes to build to to 75% Then, EMOM for 6 minutes: 3 Reps @ 75-85% _____________________ WOD Dungeness Complete a 4 minute AMRAP: 5 Deadlifts 225/155 7 Box Jumps 24/20 Rest 2 Minutes Complete a 4 minute AMRAP: 5 Deadlifts 225/155 7 Box Jumps 24/20 Rest 2...Read More

Strength/ Skill Dungeness 3 rounds not for time: Dips x 5-10 reps Barbell row x 6 reps Wall walk x 3 reps Octopi 3 rounds not for time: Weighted Dips x 3 reps Barbell row x 6 reps HS Walk x max distance WOD Dungeness 10 Minute AMRAP: 10 Alternating step-ups 24/20 7 Single arm...Read More

Dungeness & Octopi Strength/Skill Front Squat 3-3-3-3-3 @ 80% WOD Complete 3 rounds of the following for time: 400 meter run 15 KBS 70/53 12 C2B Pull-upsRead More

WOD Teams of two, alternate movements to complete a 20 min AMRAP: 12 Dumbbell deadlifts 50/35 10/8 Defecit push-ups on DB’s 8 Alternating dumbbell shoulder presses 50/35 20 Sit-ups 20 Air-squats Example: Partner 1 completes DL, P2 completes Push-ups, P1 completes shoulder press…. _____________________ Open Prep Skill Dungeness Handstand Push-up skill work/progressions Octopi Accumulate 20...Read More