Dungeness & Octopi Strength/Skill OHS 3-3-3-3-3 – Build Throughout ___________________________________________________________________________________ WOD 9 Minute AMRAP: 12 Hang Power Snatches 75/55 24 Double-Unders -While using the smaller plates, please don’t drop the bars from overhead.Read more

Schedule Change: Beginning Thursday, 12/13, 4:30 will no longer be yoga. Instead it will be a regular CrossFit class. ___________________________________________________________________________________ Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Complete 4 Sets of: Clean & Jerk x 3 Reps @ 70% ___________________________________________________________________________________ WOD Complete 4 Sets, not for time: Skin the Cat X 2-3 Reps (Scale with Toes-to-Rings) Single Arm DB Row x 8 Reps each arm @20X1 DB Lateral Box Step-Overs x 6 Reps (No higher than 20″ Box) Banded Leg Curls x 25 RepsRead more

Dungeness & Octopi Strength/Skill Perform 3 sets of: Bench Press x 6 Reps @ 93-95% of your 6RM established 12/4/18 ___________________________________________________________________________________ WOD Complete 5 Rounds for time: 15/12 Push-Ups 6/4 Strict Supine Pull-Ups 7 Front Squats 155/105 7 Box Jumps 24/20 (no rebounding – jump to the top, fully extend your hips, and then step down.) 17 Minute Time CapRead more

Strength/Skill Dungeness EMOM For 12 Minutes (4 Sets): Minute 1 – Wall Walks x 2-3 Reps Minute 2 – Dips x 5-10 Reps Minute 3 – Turkish Sit-ups x 4 Alternating Reps ___________________________________________________________________________________ Octopi EMOM For 12 Minutes (4 Sets): Minute 1 – HS Walk x Max Distance Minute 2 – Ring Dips x 5-10 Reps Minute 3 – Turkish Get-ups x 4 Alternating Reps ___________________________________________________________________________________ WOD Dungeness & Octopi 6 Minute AMRAP: 10 Deadlifts 225/155 15 Sit-ups Rest 3 Minutes 6 Minute AMRAP: Bike or Row 12/10 Calories 100 Meter KB Farmers Carry 70/53Read more

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Build throughout ___________________________________________________________________________________ WOD Complete 3 Rounds For Time: 15 KBS 70/53 20 Air Squats 10 C2B Pull-UpsRead more