Strength/ Skill Dungeness 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Strict Supine Pull-ups x max reps DB Strcit Shoulder press x 10 reps Octopi 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Strict Supine Weigthed Pull-ups x 4 reps HSPU x 10 reps WOD Dungeness Complete the following for time: 50 Wall Balls 20/14 30 Deadlifts 185/125 8 Wall walks Octopi Complete the following for time: 50 Wall Balls 20/14 30 Deadlifts 225/155 50′ HS WalkRead more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4-4 @ 70% WOD Complete the follwoing for max reps: 2 Minutes of rowing for Calories Rest 30 seconds 2 Minutes of Dumbell Thrusters 50/35 each hand Rest 30 seconds 2 Minutes of C2B Pull-ups Rest 30 seconds 2 Minutes of BurpeesRead more

WOD Complete the following for time: 100 Bench press 135/95 * Run 400 meters every time you rack the bar. Scale to a weight in which you can complete at least sets of 10 to begin.Read more

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Workout 18.3, Scaled 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutesRead more

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