Strength/Skill Dungeness & Octopi 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) 3-3-3-3 perform all sets at or below 75% of 1RM WOD Dungneness Complete an 8 Minute AMRAP: 5 Unsupported seated strict press 95/65 25 Straight-leg Sit-ups Octopi Complete an 8 Minute AMRAP: 5/3 Stict HSPU 25 Straight-leg Sit-upsRead more

Strength/Skill Dungeness Complete 6 sets of the following power clean complex: High hang + Above Knee – Build Throughout Octopi Clean Complete 6 sets of the following clean complex: High hang + Above Knee – Build Throughout WOD Complete the following for time: 50 Calorie Row 25/20 Dips (Staionary for Dungeness, Rings for Octopi) 50 Wall Balls 20/14 25 BurpeesRead more

Dungeness & Octopi Strength/Skill Back Squat 5@60% 5@65% 3@70% 3@75% 3@75% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 ThrustersRead more

If you have been at CrossFit NXNW the past couple weeks, chances are you’ve heard your fellow crossfitters talking about “Murph”. If you are somewhat new to CrossFit you’re probably asking yourself who, what, why, and “is this physically possible for me to complete”. I thought I’d share some helpful tips to help make this Saturday’s “Murph” workout enjoyable. First, here’s a little about the workout: History “Murph” was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people...Read more

Memorial Day Weekend Schedule: Saturday: “Murph” @ 8&9 AM Monday: Closed Strength/Skill Dungeness Power Snatch 15 Minutes to build to a heavy single or work on technique Octopi Snatch 15 Minutes to build to a heavy single WOD Dungeness & Octopi “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-upsRead more