CrossFit 8 & 9 AM Yoga 9 AM in the Green Room WOD Teams of two, one person working at a time, Complete a 20 Minute AMRAP: 80 Calorie Row or Bike 30 DB Burpee Box Step-Overs 45/35 20″ box 30 Partner Med Ball Sit-Ups 20/14 40 Wall Balls 20/14Read more

Strength/Skill Dungeness Front Squat 5-5-5-5-5 – Weight by Feel Octopi Overhead Squat 5-5-5-5-5 – Weight by Feel WOD Dungeness Complete the Following for Time: 1,000 Meter Row Then, 5 Rounds of…. 4 Power Snatch 115/80 8 Pull-Ups 10 Hand Release Push-Ups 15 Minute Time Cap Octopi Complete the Following for Time: 1,000 Meter Row Then, 5 Rounds of…. 4 Power Snatch 135/95 8 C2B Pull-Ups 10 Hand Release Push-Ups 15 Minute Time CapRead more

Strength/Skill Dungeness & Octopi Complete 5 Sets: 2 Push Press + 2 Push Jerks – Weight by Feel WOD 10 Minute AMRAP: 8 Alternating Reverse Goblet Lunges D = 53/35 O = 70/53 8 Toes-to-Bar 8 Box Jumps (step down) or Step-Ups 24/20Read more

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 12 Minutes to Build to a Heavy Single WOD 15 Minute AMRAP: 50 Wall Balls 20/14 Then, with the reaming time, Complete… 7 Hang Power Cleans 155/105 7 Burpees Over the Bar 14 Straight Leg Sit-UpsRead more

Strength/Skill Dungeness Complete 3 Sets, not for time: Rope Pulls from Ground x 3 Reps Wall Walk x 3 Reps Single-Arm DB Row x 8 Reps Each Arm Octopi Complete 3 Sets, not for time: Rope Climbs x 2-3 Reps HS Walk x 25 ft. Single-Arm DB Row x 8 Reps Each Arm WOD Dungeness & Octopi Complete 4 Rounds for Time: 12 Push Press 95/65 40 Double-Unders 9 Minute Time CapRead more