Join us September 28th for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday, the 28th as we will have a booth at the event. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k Strength/Skill Dungeness Complete 3 Sets, Not for Time: Turkish Sit-Up x 3 Reps each side Strict Supine Pull-ups x 5 Reps Wall Walk x 3 Reps Octopi Complete 3 Sets, Not for Time: Turkish Get-Up x 3 Reps each side Weighted Strict Supine Pull-ups x 5 Reps Handstand Walk x max distance WOD Dungeness & Octopi WOD Complete 4 Sets for Max Reps: 30 Seconds of Alternating Single Arm DB Snatch 50/35 Rest 30 Seconds 30 Seconds of Rowing for Calories Rest 30 Seconds 30 Seconds of Toes-to-Bar Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3 @ 85% 2-2 @ 90% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 6/24/2019Read more

WOD Teams of two, one person working at a time complete the following for max reps: 4 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 4 Minute AMRAP: Rowing for Calories Rest 2 Minutes 4 Minute AMRAP: Burpee Pull-Ups Rest 2 Minutes 4 Minute AMRAP: Bike for CaloiresRead more

Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Octopi Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Don’t perform as touch and go, reset between reps. WOD Dungeness & Octopi Complete the Following for Time: Run 1 Mile Then, 3 Rounds: 5 Hang Power Snatch 115/80 10 Burpees over the bar 15 Air Squats 17 Minute Time CapRead more

Strength/Skill Dungeness & Octopi Shoulder Press 12 Minutes to build to a heavy single Compare to: 8/22/2019 WOD 15 Minute AMRAP: 10/8 Hand Release Push-Ups 15 Double-Unders 15 Sit-Ups 10 KBS D = 53/35 O = 70/53Read more