Dungeness & Octopi Strength/Skill Back Squat 10 sets of: 3 Reps @ 75% WOD Complete a 15 Minute AMRAP: 200 Meter run 20/15 Push-ups 15 Pull-upsRead more

WOD 8&9 AM In teams of two, alternate movements to complete a 20 Minute AMRAP: 10 Wall balls 15 KBS 53/35 10 Burpees   CrossFit Kids @ 10 AMRead more

Strength/Skill Dungeness Power Snatch 3-3-3-3-3 Octopi Snatch 3@70% 3@70% 3@75% 3@77% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Complete your choice of the following for time: Run 1 Mile OR Row 2,000 MetersRead more

Dungeness & Octopi Strength/Skill Complete 3 Sets not for time: DB bench press x 8 reps Banded Pull-aparts x 25 reps WOD EMOM for 24 minutes (6 sets): Minute 1 – 10/8 Calories of Assault Bike OR 200/150 Meters of Rowing Minute 2 – 5 Weighted Strict Pull-ups Minute 3 – 10 Dumbbell Hang Clean to Overhead (5 each arm) 50/35 Minute 4 – 25 Sit-upsRead more

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@70% 3@75% 3@75% 3@80% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness Complete 3 rounds for time: 12 Front Squats 135/95 15 Stationary Dips 15 Burpees over the bar Octopi Complete 3 rounds for time: 12 Front Squats 155/105 15 Ring dips 15 Burpees over the barRead more