WOD Complete the following for time: 100 Bench press 135/95 * Run 400 meters every time you rack the bar. Scale to a weight in which you can complete at least sets of 10 to begin.Read more

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Workout 18.3, Scaled 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutesRead more

Programming note: For the next three weeks, Thursdays will be active recovery days due to the CrossFit Open. We will focus on gymnastics skills, light work, and mobility. We don’t know what workout CrossFit HQ will have us complete on Friday, so don’t overdue any movements. If you forgot to sign-up for the intramural and would still like to participate, let us know and we’ll add you to a team! Strength/Skill 15 Minutes to work on gymnastics skills of your choice. This time may also be spent working on mobility. WOD Row or Bike for 10-20 minutes at a conversational pace. This should be a pace which will make you sweat, but won’t leave you feeling exhausted after.Read more

Strength/Skill Dungeness & Octopi OHS 3-3-3-3-3 WOD Dugeness 50 Calorie row 40 Wall Balls 20/14 30 Deadlifts 135/95 20 Push Jerk 135/95 10 C2B Pull-ups 15 Minute time cap Octopi 50 Calorie row 40 Wall Balls 20/14 30 Deadlifts 135/95 20 Push Jerk 135/95 10 Muscle-ups (Rings or Bar) 15 Minute time capRead more

Strength/ Skill Dungeness 3 rounds not for time: Medicine ball Sit-ups x 10-20 reps Incline DB Bench Press, neutral grip x 8 reps Wall walk x 3 reps Octopi 3 rounds not for time: Medicine ball Sit-ups x 10-20 reps Incline DB Bench Press, neutral grip x 8 reps HS Walk x max distance WOD Dungeness 15 Minute AMRAP: 5 Push DB Push press 50/35 5 Power Snatch 115/75 15 Double-unders Ocotpi 15 Minute AMRAP: 5/3 HSPU 5 Power Snatch 135/95 15 Double-undersRead more