Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 73% WOD Complete a 7 Minute AMRAP: 3 DB Thrusters 50/35 3 C2B Pull-ups 6 DB Thrusters 6 C2B Pull-ups 9 DB Thrusters 9 C2B Pull-ups 12 DB Thrusters 12 C2B Pull-ups – Keep increasing reps by 3 until the 7 minutes are over.Read more

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 20 DB Lunges (DB’s at side) 50/35 each hand 20 Pull-ups 50 Sit-ups 400 Meter run * *Partners complete run at the same timeRead more

Workout 18.4 For time: 21 deadlifts, 225 lb./155 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min. Scaled For time: 21 deadlifts, 135 lb./95 21 hand-release push-ups 15 deadlifts, 135 lb. 15 hand-release push-ups 9 deadlifts, 135 lb. 9 hand-release push-ups 21 deadlifts, 185 lb./135 50-ft. bear crawl 15 deadlifts, 185 lb. 50-ft. bear crawl 9 deadlifts, 185 lb. 50-ft. bear crawl Time cap: 9 min.Read more

Programming note: For the next two 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 Push Press 5-3-3-3-2 WOD Dungeness Complete a 10 Minute AMRAP: 7 Box Jumps 24/20 5 Power Snatch 115/75 10/8 Hand Release Push-ups Octopi Complete a 10 Minute AMRAP: 7 Box Jumps 24/20 5 Power Snatch 145/100 10/8 Hand Release Push-upsRead more