Dungeness & Octopi Strength/Skill Back Squat 5-5-5 @ 65% WOD Complete a 9 Minute AMRAP: 8 Thrusters 95/65 8 Front Rack Lunges 95/65 8 C2B Pull-upsRead more

WOD “Lynne” Five rounds for max reps of: Bench press (RX=body weight men, 3/4 body weight women) Pull-ups Rest as needed between movements Score = total BP, Total PU  Read more

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees 50/35 dumbbells Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2aRead more

Programming note: For the next four 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

Dungeness & Octopi Strength/ Skill Complete 5 sets: 3 Push Jerk + 3 Push Press – Build throughout WOD 10 Minute AMRAP: 5 Power Cleans 95/65 5 Hand Release Push-ups If you have yet to watch, checkout 18.1 through the lens of our resident vlogger, Matt Korth! https://www.youtube.com/watch?v=K4XTjOI3Z3U&feature=shareRead more