Strength/Skill Dungeness Complete 7 Sets of: 3 Power Cleans + 3 Front Squats @ 75% of 1RM Power Clean Octopi Complete 7 Sets of: 3 Cleans + 3 Front Squats @ 75% of 1RM Clean WOD Dungeness Complete 5 Sets for Max Reps: 30 Seconds of Hang Power Clean 115/80 Rest 30 Seconds 30 Seconds of Stationary Dips Rest 30 Seconds Octopi Complete 5 Sets for Max Reps: 30 Seconds of Hang Power Clean 135/95 Rest 30 Seconds 30 Seconds of Ring Dips Rest 30 Seconds Accessory (optional) 3 Sets: DB Bench neutral grip x 8 Reps Single Arm DB Row x 6 Reps each armRead more

Strength/Skill Dungeness & Octopi Push Press 5-5-5-5 @ 65-70% of 1RM Push Press WOD 12 Minute AMRAP: 5 Shoulder to Overhead 155/105 20 Straight Leg Sit-Ups 200 Meter RunRead more

Strength/Skill Dungeness Complete 5 Sets 2 Power Snatch From Below the Knee + 2 OHS Build Throughout Octopi Complete 5 Sets 2 Snatch From Below the Knee + 2 OHS Build Throughout WOD Complete the Following for Time: Row 1,000 Meters 20 DB Burpee Step-Overs 50/35 20″ Box 30 Pull-Ups 40 Wall-Balls 20/14 15 Minute Time CapRead more

Strength/Skill Back Squat 5 sets of: 3 Reps @ 83% WOD Dungeness 10 Minute AMRAP: 10 KBS 53/35 10 Burpees 20 Double-Unders Octopi 10 Minute AMRAP: 10 KBS 70/53 10 Burpees 20 Double-UndersRead more

“Murph“ For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.” – CrossFit.comRead more