Dungeness & Octopi Strength/Skill Overhead Squat 4-3-3-2-2-2 @21X1 Build Throughout WOD 18 Minute AMRAP 100 Meter Run 10 Pull-Ups 10 Sit-Ups 10 Goblet Squats 70/53 10 Goblet Reverse Lunges 70/53Read more

Dungeness & Octopi Strength/Skill Complete 5 Sets: Bench Press x 5 @ 80-85% of your 3RM From Two Weeks Ago Supine Barbell Row x 4 Reps @ 20X1 Rest as needed between movements and sets. WOD “Grace” Complete the following for time: 30 Ground-to-overhead 135/95 Accessory 3 Sets, Not for time: V-Ups or Tuck-Ups x 10-15 Reps Weighted Dips x 5 Reps or Dips x 10 Reps Banded Leg Curls x 25 RepsRead more

Dungeness & Octopi Strength/Skill Clean 15 Minutes to build to a heavy single or work on technique. WOD Complete the Following for Time: 30 Burpees Over the Bar 10 Deadlifts 275/190 20 Burpees Over the Bar 10 Deadlifts 10 Burpees Over the Bar 10 Deadlifts 9 Minute Time CapRead more

Please take a minute to vote for “CrossFit NXNW” as best Athletic Center/Gym and Trainer — Sport/Physical category in this year’s Best of South Kitsap. You can vote Here Strength/Skill Dungeness 3 Sets, Not for Time: Single-Arm Overhead Walking Lunges x 10 Steps Each Arm C2B Pull-Ups x 1-5 Reps Wall Walk x 3 Reps Octopi 3 Sets, Not for Time: Single-Arm Overhead Walking Lunges x 10 Steps Each Arm Bar Muscle-Ups x 1-5 Reps HS Walk x Max Distance WOD Dungeness Against a 2 Minute clock complete 4 total sets of: 15/13 Cal Row or Bike Push Press x Max Reps 115/80 Rest 2 Minutes Octopi Against a 2 Minute clock complete 4 total sets of: 15/13 Cal Row or Bike Strict HSPU x Max Reps Rest 2 MinutesRead more

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5@70% WOD Complete 3 rounds for time: 400 Meter Run 12 Toes-to-Bar 10 Front Squats 135/95 15 Minute Time CapRead more