WOD 4.30.19

A. Every minute for 8 minutes: 2 Power Snatch @ 80% 1RM B. 4 rounds each for time: 400M Run Start each round every 5 minutes.

WOD 4.29.19

A. Superset Front Squat 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B. As many rounds as possible in 10 minutes: 5 Handstand Push Up 10 Pistol, alternating 15 Pull Up

WOD 4.28.19

A. Every minute for 10 minutes: Rope Climb Choose the most difficult version of Rope Climb you can sustain for the duration of the EMOM. B. 3 rounds for time: 20 Box Jump 24/20" 20 Sumo Deadlift High Pull 35/25KG 20…

WOD 4.27.19

A. Split Jerk 3-3-3-3-3 B. For time: 2 Minute Wall Sit 400M Run 30 Curtis P Complex 50/35KG 400M Run 2 Minute Wall Sit Curtis P Complex: 1 Power Clean 1 Front Rack Lunge, Right Leg 1 Front Rack Lunge, Left Leg 1 Push…

WOD 4.26.19

A. Superset Back Squat 2-2-2-2-2 Skill Work Handstand Walk B. 4 rounds for max reps: In 2 minutes: 5 Deadlift 125/85KG 30 Kettlebell Swings 1.5/1P Max Calorie Row Rest 2 minutes between rounds.

WOD 4.25.19

A. Superset Push Press 2-2-2-2-2 Hip Extension 15-15-15-15-15 B. As many rounds as possible in 15 minutes: 3 Chest to Bar Pull Up 6 V-Up 9 Push Up 12 Double Under Wear a 20LB weight vest.

WOD 4.24.19

A. Work up to a heavy Split Snatch B. "Nancy" 5 rounds for time: 400M Run 15 Overhead Squat 43/30KG

Ninja Night training

Want to become a better Ninja? Love Ninja Warrior?  Want to put your skills to the test?   Join us on Saturday, May 11th, for our second Cave Ninja Night!   Multiple obstacle courses utilizing both parkour and gymnastics…

WOD 4.23.19

A. Every minute for 10 minutes: Strict Muscle Up B. For time: 18-15-12-9-6-3 reps of: Burpee Box Jump Over 24/20" Toes to Bar

WOD 4.22.19

A. "J.J" For time: 1-2-3-4-5-6-7-8-9-10 reps of: Squat Clean 84/57KG 10-9-8-7-6-5-4-3-2-1 reps of: Parallete Handstand Push Up, 6" Deficit Perform 1 Squat Clean, 10 HSPU, 2 Squat Clean, 9 HSPU, continue this pattern until you complete…