Strength/Skill Dungeness Complete 3 Rounds, not for time: Strict Supine Pull-Ups @ 20×1 x 3-5 Reps (If you’re able to complete 3-5 Reps following the prescribed tempo, add weight)Farmers carry x 100 MetersHS Hold on Wall or Plank Hold x Accumulate 30 Seconds Octopi Weighted Strict Supine Pull-Ups x 3 Reps + Strict Supine Pull-Ups x 3 Reps @ 20×1 (Perform all six reps without letting go of the bar)Farmers carry x 100 MetersFreestanding HS Hold x 4 Attempts WOD Complete the Following for Time: 400 Meter Run30 Pull-Ups30/25 Hand Release Push-Ups15 Pull-Ups20/15 Hand Release Push-Ups5 Pull-Ups10/5 Hand Release Push-UpsRead more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 73% WOD 10 Minute AMRAP: 5 Push Press 135/955 Box Jumps 24/205 Burpees This is a heavier version of the second workout in our CrossFit 101 series. Compare your results if you remember how many rounds you completed.Read more

WOD Teams of two, one person working at a time (except for the runs), complete the following for time: Run “The Hill”150 Wall BallsRun 400 Meters60 Burpees Run 200 MetersRead more

Strength/Skill Dungeness Power Snatch 3 Reps EMOM for 7 Minutes @ 55-65% Perform all reps from the High Hang Position Octopi Snatch 3 Reps EMOM for 7 Minutes @ 55-65% Perform all reps from the High Hang Position WOD Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 RepsParralette Pass Throughs x 10 RepsStrict Pull-ups x 5-10 RepsIncline DB Bench Press, Neutral Grip x 10 RepsRead more

Dungeness & Octopi Strength/Skill Shoulder Press 5-4-3-3-2-2-1 – Build to a heavy single WOD 16 Minute AMRAP: Row 1,000 Meters Then, with the remainder of the time… 3 Front Squats 185/125 (From the Ground)6 Burpees Over the Bar9 Deadlifts 185/125Read more