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

Strength/Skill Dungeness Power Snatch 5-3-3-3-5 Octopi Snatch 4@70% 3@75% 3@75% 3@75% 5@70% -Reset after each rep. Do not complete as touch-n-go. Do not go heavier than prescribed, we will be testing soon. WOD Dungeness Complete a 9 minute AMRAP: 3 Box Jumps 24/20 6 Hang Power Snatch 95/65 9 Stationary Dips Octopi Complete a 9 minute AMRAP: 3 Box Jumps 30/24 6 Hang Power Snatch 115/75 9 Ring DipsRead more

Strength/Skill Dungeness & Octopi Push Jerk 3-3-3-3-3 Build Throughout WOD Dungeness EMOM for 21 Minutes (7 sets): Minute 1 – C2B Pull-ups x 5 reps Minute 2 – Man makers x 3-5 40/25 Minute 3 – Med ball sit-ups x 10-15 reps Octopi EMOM for 21 Minutes (7 sets): Minute 1 – Muscle-ups x 3-5 reps (Rings or Bar) Minute 2 – Man makers x 3-5 50/35 Minute 3 – Med ball sit-ups x 10-15 repsRead more

Strength/Skill Dungeness Power Clean 5-3-3-3-5 Octopi Clean 5@70% 3@75% 3@75% 3@75% 5@70% -Reset after each rep. Do not complete as touch-n-go. Do not go heavier than prescribed, we will be testing soon. WOD Dungeness & Octopi Complete the following for time: Row 1,000 Meters 25 Front Squats 135/95 25 Burpees Over the BarRead more

Strength/ Skill Dungeness 4 rounds not for time: Unsupported Seated Strict Press x 5 @ 30X2 Strict Supine Pull-ups x 5 reps Tuck-ups x 12 reps Octopi 4 rounds not for time: Strcit HSPU Negatives x 3-5 reps @ 30K2 (increase difficulty by performing defecit) Strict weighted Supine Pull-ups x 5 reps V-ups x 12 reps WOD Dungeness & Octopi Complete a 7 Minute AMRAP: 8 Deadlifts 275/190 25 Straight leg Sit-upsRead more