Strength/Skill Dungeness Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Dips x 5-10 Reps Barbell Row x 6 Reps Octopi Complete 4 sets the following, not for time: High Box Jumps x 3 Reps (Step down and reset between each rep) Ring Dips x 5-10 Reps Barbell Row x 6 Reps WOD Dungeness & Octopi Complete a 12 Minute AMRAP: 400 Meter Run 5 Push Jerks 155/105 10 Burpees Over the BarRead more

Dungeness & Octopi Strength/Skill Back Squat 4@75% 3@80% 2@85% 1@90% 1@90% 1@90% 10@55% WOD Complete 3 Rounds for time: 15 KBS 70/53 15 C2B Pull-UpsRead more

Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. __________________________________________________ WOD In teams of two, with one person working at a time, complete 2 Rounds the following for max reps: 3 Minutes of Wall Balls Rest 1 Minute 3 Minutes of Rowing or Biking for Calories Rest 1 Minute 3 Minutes of DB Box Step-Overs 45/35 20″ Box Rest 1 Minute      Read more

Monday Holiday Schedule: No 5 or 6 AM. All other classes on normal schedule. Strength/Skill Dungeness Power Snatch 3@70% 3@75% 3@75% 2@80% 1@85% 3@70% Octopi Snatch 3@70% 3@75% 3@75% 2@80% 1@85% 3@70% WOD Dungeness Complete two rounds for time: 600 Meter Run 31 KBS 53/35 18 Pull-ups 18 Minute Time Cap Octopi Complete two rounds for time: 800 Meter Run 42 KBS 53/35 24 Pull-ups 18 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Split Jerk (scale with push jerk) 3-3-3 @ 70-75% of 1RM 2-2-2 @ 75-80% Accessory Complete 4 sets, not for time: Incline DB Bench Press – Neutral Grip X 8 Reps Banded Pull-Aparts X 20 Reps Banded Hamstring Curl X 20 Reps Medicine Ball Sit-ups x 15 RepsRead more