WOD Open 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutesRead more

Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: D-Ball x 100 Meters Bike or Row x 10-15 Calories Skin the Cat x 2-3 Reps or Toes to Rings x 10 Reps Incline DB Bench Press x 8 Reps Go slow if you want to be rested for Friday’s Open workout. If not, complete for time.Read more

Strength/Skill Dungeness & Octopi Complete 5 Sets: Deadlifts x 5 Reps Dips x 5-10 Reps or Weighted Dips x 5 Reps WOD Dungeness Complete the Following for Time: 400 Meter Run 20 Front Squats 20 Hang Power Cleans 135/95 20 Air Squats 400 Meter Run 15 Front Squats 15 Hang Power Cleans 15 Air Squats 20 Burpee Pull-Ups at least 6″ above your head 16 Minute Time Cap Octopi Complete the Following for Time: 400 Meter Run 20 Front Squats 20 Hang Power Cleans 135/95 20 Air Squats 400 Meter Run 15 Front Squats 15 Hang Power Cleans 15 Air Squats 10 Muscle-Ups Bar or Rings 16 Minute Time CapRead more

Sign-up for this year’s CrossFit NXNW Jingle Bell Run team HERE! Strength/Skill Dungeness Complete 5 Sets: Power Snatch from above knee + 2 Power Snatch – Weight by Feel Octopi Complete 5 Sets: Snatch from above knee + 2 Snatch – Weight by Feel WOD Dungeness & Octopi 10 Minute AMRAP: 20 Double-Unders 10 Burpees 10 Push Press 115/85Read more

Dungeness & Octopi Strength/Skill Back Squat 6@75% 4@80% 3@85% 1@90% WOD Complete the Following for Time: 50 Calorie Row 40 Wall Balls 20/14 15 C2B Pull-Ups 20 Wall Balls 15 C2B Pull-Ups 10 Wall Balls 15 C2B Pull-Ups 16 Minute Time CapRead more