Strength/Skill Dungeness Complete 5 Sets: Power Clean x 3 Reps @ 80-85% Octopi Complete 5 Sets: Clean x 3 Reps @ 80-85% WOD Dungeness & Octopi 12 Minute AMRAP: 5 Deadlifts 225/1555 Burpee Box Jumps 24/205 C2B Pull-UpsRead more

Strength/Skill Dungeness Complete 3 Sets, Not for Time: Turkish Sit-Up x 3 Reps each side Unsupported Strict Shoulder Press x 5 Reps Alternating Reverse Goblet Lunges x 12 Reps Octopi Complete 3 Sets, Not for Time: Turkish Get-Up x 3 Reps each side Strict HSPU x 5-10 Reps Alternating Pistols x 12 Reps WOD Dungeness & Octopi Complete the following for time: 400 Meter Run 100 Meter D-Ball Carry 100/70 100′ of DB or KB Walking Lunges 50/35 800 Meter RunRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 85% WOD 10 Minute AMRAP: 10 Single-Arm Dumbbell Push Press, left side 50/35 10 Single-Arm Dumbbell Push Press, right side 50/35 10 Toes to Bar 10 Burpees Over the DumbbellRead more

WOD Teams of wot, one person working at a time, complete an 18 minute AMRAP: 100 Wall Balls 90 Double-Unders 40 BurpeesRead more

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 28th. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k Strength/Skill Dungeness Complete 5 Sets: Power Clean x 3 Reps @ 75-80% Octopi Complete 5 Sets: Clean x 3 Reps @ 75-80% WOD Dungeness & Octopi “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 7/29/2019Read more