Dungeness & Octopi Strength/Skill Complete 5 sets: 3 Push Press + 2 Push Jerk – Build Throughout WOD Complete the following for time: 60 Calorie row 200 Meter farmer carry 70/53 each handRead more

Strength/Skill Dungeness Power Clean 15 Minutes to build to a heavy single or work on technique Octopi Clean 15 Minutes to build to a heavy single WOD Dungeness & Octopi Complete 5 rounds for time: 5 Hang Power Cleans 155/105 6 Front Squats 7 Burpees over the barRead more

Memorial Day Weekend Schedule: Saturday: “Murph” @ 8&9 AM Monday: Closed Strength/Skill Dungeness 4 rounds not for time: Unsupported Seated Strict Press x 5 @ 30X2 Supine Barbell Row x 6 reps Tuck-ups x 12 reps Octopi 4 rounds not for time: Strcit HSPU Negatives x 5 reps @ 30K2 (increase difficulty by performing defecit) Supine Barbell Row x 6 reps V-ups x 12 reps WOD Dungeness & Octopi Complete an 8 Minute AMRAP: 10/8 Defecit Push-ups (45 lb plates/25 lb plates) 8 Deadlifts 225/155Read more

Dungeness & Octopi Strength/Skill Back Squat 3@80% 2@85% 2@90% 1@90-95% WOD “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. Example = 8,6,10,7,5Read more

Reminder: No CrossFit Kids this Saturday at 10 AM! WOD 8&9 AM Complete a 20 Minute AMRAP: Begin with: Row 50 Calories OR Bike 45 Calories Then, with the remainder of the 20 Minutes, Complete: 8 Overhead Plate Lunges 45/25 10/8 Defecit Push-ups (RX guys use 45 lb plates, RX ladies use 25) 15 Air SquatsRead more