WOD 11.30.18

A. Superset

Push Press
5-5-5-5-5

GHD Sit Up
10-10-10-10-10
B. For time:

21-15-9 reps of:

Kettlebell Snatch, left arm 2/1.5P
Kettlebell Snatch, right arm 2/1.5P
Pull Up

WOD 11.29.18

Work up to a heavy
Single Squat Clean
B. 10 rounds for time:

250M Row
5 Front Squat @ bodyweight

20 minute time cap.

WOD 11.28.18

A. Every 90 seconds for 10 rounds:

Rope Climb

Perform the most difficult rope climb variation you can.
B. As many rounds as possible in 12 minutes:

10 Kettlebell Swing 2/1.5P
15 Seconds Ring Support
20 Overhead Lunge 20/15KG Plate

WOD 11.27.18

A. Superset

Deadlift
5-5-5-5-5

Dumbbell Shoulder Press
5-5-5-5-5
B. For time:

40 Handstand Push Up
20 Muscle Up
10 Clean 100/70KG

Christmas – New Year Closure

Hi CrossFit Clients,

Note that The Cave will be closed during the Holidays on the following dates:

December 24 (11:00 a.m. on) – January 1

*Stay tuned for CrossFit schedule, Team Gymnastics schedule, and special events over the holidays.

Happy Holidays!

WOD 11.26.18

A. Establish 1RM
Overhead Squat”

B. For time:

21-15-9 reps of:

Hang Power Snatch 52/35KG
Burpee Box Jump 24/20″

Then,

Run 1 Mile

WOD 11.24.18

A. Split Jerk
3-3-2-2-1-1-1

B. For time:

15-12-9-6-3

Sumo Deadlift High Pull 43/30KG
Push Press 43/30KG
Burpee Over Barbell

WOD 11.23.18

A1. “Repentence”

3 rounds for time:

400M Run
10 Squat Clean 35/25KG
10 Ring Dip”

A2. “Atonement”

3 rounds of time:

600M Run
20 Squat Clean 40/27KG
20 Ring Dip

A3. “Redemption”

3 rounds for time:

800M Run
30 Squat Clean 45/30KG
30 Ring Dip

WOD 11.22.18

A. “Bradshaw”

10 rounds for time:

3 Handstand Push Ups
6 Deadlift 102/70KG
12 Pull Up
24 Double Under

Thanksgiving CF classes

Hi CrossFit Clients,

 

The Cave will be closed on Thanksgiving and Black Friday (Thursday, November 22 and Friday, November 23) except for adult CrossFit classes at 9:00 a.m. and 10:00 a.m. on both days.