Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball sit-Ups x 10-15 RepsFarmers carry x 100 MetersRope Pull from Ground x 2-3 Reps Octopi Medicine Ball sit-Ups x 10-15 RepsFarmers carry x 100 MetersRope Climb x 2-3 Reps WOD 6 Minute AMRAP: 8 Box Jumps 24/208 DB Push Press 50/35 each hand Rest 2 Minutes 6 Minute AMRAP: 12/8 Dips (Ring or Stationary)Row 250 Meters or Bike 10 CaloriesRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 75% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 11/5/2018Read more

WOD In teams of two, partners alternate full rounds to complete a 22Minute AMRAP: 5/3 Strict Pull-Ups10 Kettle Bell Swings 70/5320 Double-Unders (scale with 40 singles)Read more

Strength/Skill Dungeness Power Snatch 2 Reps EMOM for 8 Minutes @ 65-70% Perform all reps from the Above the knee Position Octopi Snatch 2 Reps EMOM for 8 Minutes @ 65-70% Perform all reps from the Above the knee Position WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to 8/31/2018Read more

Strength/Skill Dungneness & Octopi Shoulder Press 10@55% 8@60% 6@65% 4@70% 4@75% WOD 9 Minute AMRAP: Row 1,000 Meters Then, with the remainder of the time, complete… 10 Burpees15 Straight Leg Sit-UpsRead more