WOD 5.30.19

A. Work up to a heavy
Snatch, Double
B. For time:

1-2-3-4-5-6-7-8-9-10 Toes to Bar

10-9-8-7-6-5-4-3-2-1 Deadlift 102/70KG

Courtesy of CompTrain.

WOD 5.29.19

A. Superset

Push Press
3-3-3-3-3

Skill Work
Jump Rope

B. As many rounds as possible in 10 minutes:

10 Double Under
5 FT Handstand Walk
20 Double Under
10 FT Handstand Walk
30 Double Under
15 FT Handstand Walk

Continue adding 10 double under and 5 feet to handstand walk each round.

-Or-

10 Double Under
1 Wall Walk Up
20 Double Under
2 Wall Walk Up
30 Double Under
3 Wall Walk Up

Continue adding 10 double under and 1 wall walk up each round.

WOD 5.28.19

A. Every minute for 10 minutes:

2 Clean Pull @ 100% 1RM Clean

B. As many rounds as possible in 12 minutes:

3 Power Clean 70/48KG
9 Box Jump 24/20″
12 Sec L-Sit

WOD 5.27.19

A. ” Murph “

For time:

1 Mile Run
100 Pull Up
200 Push Up
300 Squat
1 Mile Run

Wear a 20LB weight vest.

Partition the pull ups, push ups, and squats any way you want.

WOD 5.26.19

A. Work up to a heavy
20M Prowler Push
B. “Annie”

For time:

50 Double Under
50 Sit Up
40 Double Under
40 Sit Up
30 Double Under
30 Sit Up
20 Double Under
20 Sit Up
10 Double Under
10 Sit Up

WOD 5.25.19

A. Overhead Squat
3-3-3-3-3
B. For time:

30-20-10 reps of:

Hang Power Snatch 43/30KG
Front Rack Lunge 43/30KG

WOD 5.24.19

A. Work up to a heavy
100FT Farmers Carry
B. 4 rounds for time:

50 Double Under
20 Deadlift 70/48KG
10 Lateral Burpee Over Bar

WOD 5.23.19

A. Superset

Back Squat
5-5-5-5-5

Strict Pull Up
3-3-3-3-3

B. 5 rounds for max reps:

30 Seconds Max Pull Up
30 Seconds Max Push Up
30 Seconds Max Abmat Sit Up
30 Seconds Max Air Squat

1 minute rest between rounds.

WOD 5.22.19

A. Every minute for 8 minutes:

2 Power Snatch @ 80% 1RM

3 rounds for max reps:

In 3 minutes perform:

20/15 Calorie Row
30 Kettlebell Swings 1.5/1P
Max Rep Handstand Push Up

Rest 3 minutes between rounds.

Compare to May 18, 2017

Memorial Day Closure

Hello Cave clients,

The Cave will be closed on Memorial Day, May 27th. All classes will resume the following day. Stay tuned for special CrossFit Memorial Day Murph workout.

Have a great long weekend.