Strength/Skill Dungeness Complete 6 sets of the following power clean complex: Just Below Knee x 3 reps Octopi Complete 6 sets of the following clean complex: Just Below Knee x 3 reps WOD Dungeness & Octopi Complete a 12 minute AMRAP: 5 Front Squats 155/105 6 Toes-to-Bar 7 Box Jumps (no rebounding) 24/20 Reminder: CPR/First Aid SaturdayRead more

Strength/Skill Dungeness 4 rounds not for time: Unsupported Seated Strict Press x 3 @ 30X2 Supine Barbell Row x 6 reps DB Box step-ups x 8 reps Octopi 4 rounds not for time: Strcit HSPU Negatives x 3 reps @ 30K2 + Strict HSPU x max reps Supine Barbell Row x 6 reps Alternating Pistols x 10-12 reps WOD Complete 4 sets for max reps: 30 Seconds of Dips (Dungness = stationary, Ocotpi = rings) Rest 30 Seconds 30 Seconds of DB or KB Deadlifts (Dungness = 45/35, Ocotpi = rings70/50) Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 20 Minutes to build to a heavy single – No re-dos on failed attempts WOD Complete a 7 minute AMRAP: 15 KBS 53/35 15 C2B Pull-ups    Read more

WOD Teams of two, complete the following for time: 300 KBS 53/35 100 Burpees 5K Row (larger classes may sub 200 calorie bike) Partition work however you like. Both partners should be working at all times, but should never be working on the same movement. 1 rower per team.Read more

Strength/Skill Dungeness Complete 6 sets of the following power snatch complex: High hang + Above Knee – Build Throughout Octopi Complete 6 sets of the following snatch complex: High hang + Above Knee – Build Throughout WOD Dungeness & Octopi “Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile RunRead more