Programming note: For the next three 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

Strength/Skill Dungeness & Octopi OHS 3-3-3-3-3 WOD Dugeness 50 Calorie row 40 Wall Balls 20/14 30 Deadlifts 135/95 20 Push Jerk 135/95 10 C2B Pull-ups 15 Minute time cap Octopi 50 Calorie row 40 Wall Balls 20/14 30 Deadlifts 135/95 20 Push Jerk 135/95 10 Muscle-ups (Rings or Bar) 15 Minute time capRead more

Strength/ Skill Dungeness 3 rounds not for time: Medicine ball Sit-ups x 10-20 reps Incline DB Bench Press, neutral grip x 8 reps Wall walk x 3 reps Octopi 3 rounds not for time: Medicine ball Sit-ups x 10-20 reps Incline DB Bench Press, neutral grip x 8 reps HS Walk x max distance WOD Dungeness 15 Minute AMRAP: 5 Push DB Push press 50/35 5 Power Snatch 115/75 15 Double-unders Ocotpi 15 Minute AMRAP: 5/3 HSPU 5 Power Snatch 135/95 15 Double-undersRead more

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