Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 @ 65-70% WOD 7 Minute AMRAP: 3 Thrusters 135/95 6 Toes to Bar 12 Kettlebell Swings 70/53Read more

WOD 8&9 AM Teams of two, alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6/3 Strict Pull-Ups 9 Toes-to-Bar 12 Kettlebell Swings 53/35 15 Calorie Row 10:30 AM – CrossFit & IncontinenceRead more

Strength/Skill Dungeness Complete 6 sets of the following: Pause Power Snatch from Below knee + Power Snatch Octopi Complete 6 sets of the following: Snatch Pause Snatch from Below knee + Snatch WOD Complete the following for time: 50 Wall Balls 20/14 25 Hang Power Snatch 115/80Read more

Dungeness & Octopi Strength/Skill Split Jerk (scale with push jerk) Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with light weight Then, 5 sets of: 2 Jerk dips + Split Jerk @ 75-90% Do not add weight unless technique is good. WOD Complete a 10 Minute AMRAP: 3 Shoulder-to-Overhead 165/110 6 Box-Jumps 24/20 12 DeadliftsRead more

Dungeness & Octopi Strenght/Skill Complete 6 sets: Pause Power Clean from Below Knee (pause 2 seconds) + Power Clean WOD Complete the following for max reps: 3 Minutes of Rowing for Calories Rest 1 Minute 3 Minutes of Man-makers 50/35 Rest 1 Minute 3 Minutes of 10 Push-ups + 15 Sit-upsRead more