Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 Perform all sets @ 73% WOD 10 Minute AMRAP: 5 Push Press 135/955 Box Jumps 24/205 Burpees This is a heavier version of the second workout in our CrossFit 101 series. Compare your results if you remember how many rounds you completed.Read more

WOD Teams of two, one person working at a time (except for the runs), complete the following for time: Run “The Hill”150 Wall BallsRun 400 Meters60 Burpees Run 200 MetersRead more

Strength/Skill Dungeness Power Snatch 3 Reps EMOM for 7 Minutes @ 55-65% Perform all reps from the High Hang Position Octopi Snatch 3 Reps EMOM for 7 Minutes @ 55-65% Perform all reps from the High Hang Position WOD Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 RepsParralette Pass Throughs x 10 RepsStrict Pull-ups x 5-10 RepsIncline DB Bench Press, Neutral Grip x 10 RepsRead more

Dungeness & Octopi Strength/Skill Shoulder Press 5-4-3-3-2-2-1 – Build to a heavy single WOD 16 Minute AMRAP: Row 1,000 Meters Then, with the remainder of the time… 3 Front Squats 185/125 (From the Ground)6 Burpees Over the Bar9 Deadlifts 185/125Read more

Strength/Skill Dungeness & Octopi Every 2 Minutes for 14 Minutes (7 sets): Power Clean x 2 Reps Start around 70% of your 1RM and build by feel WOD Dungneness Complete 5 Rounds for Max Reps: 30 Seconds of Sattionary DipsRest 30 Seconds30 Seconds of Hang Power Cleans 135/95Rest 30 Seconds Octopi Complete 5 Rounds for Max Reps: 30 Seconds of Ring DipsRest 30 Seconds30 Seconds of Hang Power Cleans 165/110Rest 30 SecondsRead more