Strength/Skill Dungeness 3 Sets, Not for Time: Bottoms-Up Kettle Bell Carry x 100 Feet Each Side C2B Pull-Ups x 5-10 Reps OH Plate Sit-Ups x 10-15 Reps Octopi 3 Sets, Not for Time: Bottoms-Up Kettle Bell Carry x 100 Feet Each Side Bar Muscle-Ups x 1-5 Reps or Bar MU progressions OH Plate Sit-Ups x 10-15 Reps WOD Dungeness 15 Minute AMRAP: 6 Toes-to-Bar 10/8 Push-Ups 12 Alternating Reverse Lunges Octopi 15 Minute AMRAP: 6 Toes-to-Bar 10/8 Defecit Push-Ups 45’s/35’s 12 Alternating PistolsRead more

Dungeness & Octopi Strength/Skill Bench Press 15 Minutes to build to a 3RM Compare to: 6/6/2019 WOD Complete the Following for Time: 400 Meter Run Then, 4 Rounds of 5 Power Cleans 185/125 10 Burpees Over the Bar Then, 400 Meter Run 15 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Back Squat 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 2 @ 85% 2 @ 85% WOD “Jackie” Complete the Following for time: Row 1000 Meters 50 Thrusters 45/35 30 Pull-Ups Compare to: 4/15/2019Read more

Saturday Schedule: Classes @ 8 am & 4:30 pm Parade @ 6:00 pm 8 AM WOD Complete the following for time: Row 5K OR Bike 220/200 Calories OR Run 5K 4:30 PM WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row or Bike 50 Burpee Pull-Ups 40 Partner Medicine Ball Sit-Ups 20/14 50 Alternating DB Hang Clean & Push Jerk 50/35 25 Burpee Pull-Ups 40 Partner Medicine Ball Sit-Ups 50 Alternating DB Hang Clean & Push Jerk Only a couple days left to vote for best of South Kitsap! Please vote for “CrossFit NXNW” in both Athletic Center/Gym, and Trainer- Sport/Physical categories. You’ll also find many of our members nominated as well. Thanks for your support! Vote here: http://portorchardindependent.secondstreetapp.com/Best-of-South-Kitsap-2019/gallery/?group=321487&fbclid=IwAR0cPE3_6xH_rfLKhNimUpeRtTuQws__XX-1FyAxdQ3gIpdFdLjJICfKiUcRead more

Saturday Schedule: Classes @ 8 am & 4:30 pm Parade @ 6:00 pm Dungeness & Octopi Strength/Skill OHS 2-2-2-1-1-1 – Build Throughout WOD Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Score example: 1:40, 480m, 1:45 Compare to 4/11/2019Read more