WOD In teams of two, alternate movements to complete a 25 Minute AMRAP: 10 Calorie Bike or Row 10 Burpees 8/6 Strict Pull-UpsRead more

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 @ 80-85% Octopi Snatch 3-3-3-3-3 @ 80-85% WOD Dungeness & Octopi Complete the following for time: 30 Front Squats (from the ground) 175/115 1 Mile RunRead more

Dungeness & Octopi Strength/Skill Push Press 4-4-4-4-4 Weight by Feel WOD Complete 5 Rounds, Not for Time: Farmer Carry x 100 Meters Bike or Row x 10 Calories Medicine Ball Sit-Ups x 10-15 Reps DB Bench press x 10 Reps, Neutral GripRead more

The CrossFit NXNW Intramural starts next week! Be sure to sign-up on the white board! Dungeness & Octopi Strength/Skill Deadlift 10-8-6-4-4 Weight by Feel. Try to increase in weight for each set from last week. WOD 15 Minute AMRAP: 5 Hang Power Cleans 135/95 5 Burpees Over the Bar 15 Air SquatsRead more

Only nine days until the first Open workout is announced! Remember to sign-up for the intramural by writing your name on the whiteboard! Strength/Skill Dungeness Complete 3 Sets, Not for Time: Tuck-Ups x 10 Reps Barbell Row x 6 Reps Wall Walk x 3 Reps Octopi Complete 3 Sets, Not for Time: V-Ups x 10 Reps Barbell Row x 6 Reps Handstand Walk x max distance WOD Dungeness & Octopi Complete the following for time: 400 Meter Run 30/25 Push-ups 40 Walking Lunges 200 Meter run 20/15 Push-ups 20 Walking Lunges 100 Meter run 15/10 Push-ups 10 Walking LungesRead more