Programming note: For the next four 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

Dungeness & Octopi Strength/ Skill Complete 5 sets: 3 Push Jerk + 3 Push Press – Build throughout WOD 10 Minute AMRAP: 5 Power Cleans 95/65 5 Hand Release Push-ups If you have yet to watch, checkout 18.1 through the lens of our resident vlogger, Matt Korth! https://www.youtube.com/watch?v=K4XTjOI3Z3U&feature=shareRead more

Strength/ Skill Dungeness 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Single arm DB row x 8 reps each arm @21×1 Wall walk x 3 reps Octopi 3 rounds not for time: OH Plate Sit-ups x 10-20 reps Single arm DB row x 8 reps each arm @21×1 HS Walk x max distance WOD Dungeness 15 Minute AMRAP: 5 Burpee Pull-ups 5 Deadlifts 225/1155 5 Box jumps 24/20 Ocotpi 15 Minute AMRAP: 3 Burpee Muscle-ups (rings or bar) 5 Deadlifts 275/190 5 Box jumps 30/24Read more

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Build throughout WOD Complete 3 Rounds for time: 5 Single Arm DB OH Lunge, right arm 50/35 5 Single Arm DB OH Lunge, left arm 10 Burpees over the dumbbell 10 C2B Pull-upsRead more

Great job on 18.1, everyone! WOD Teams of two, complete the following with one partner working at a time: 16 Minute AMRAP: 40 Wall balls 20/14 40 Partner Med ball Sit-ups 20/14 20 DB Front rack lunges 50/35Read more