Dungeness & Octopi Strength/Skill Back Squat 10@60% 8@65% 6@70% 6@75% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 8/5/2019Read more

WOD In teams of two, alternate movements to complete a 25 Minute AMRAP: 10 Calorie Bike or Row 10 Burpees 8/6 Strict Pull-UpsRead more

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 @ 80-85% Octopi Snatch 3-3-3-3-3 @ 80-85% WOD Dungeness & Octopi Complete the following for time: 30 Front Squats (from the ground) 175/115 1 Mile RunRead more

Dungeness & Octopi Strength/Skill Push Press 4-4-4-4-4 Weight by Feel WOD Complete 5 Rounds, Not for Time: Farmer Carry x 100 Meters Bike or Row x 10 Calories Medicine Ball Sit-Ups x 10-15 Reps DB Bench press x 10 Reps, Neutral GripRead more

The CrossFit NXNW Intramural starts next week! Be sure to sign-up on the white board! Dungeness & Octopi Strength/Skill Deadlift 10-8-6-4-4 Weight by Feel. Try to increase in weight for each set from last week. WOD 15 Minute AMRAP: 5 Hang Power Cleans 135/95 5 Burpees Over the Bar 15 Air SquatsRead more