WOD 5.21.19

A. Split Jerk
B. As many reps as possible in 12 minutes:

1 Rope Climb
5 Box Jump 36/30″
2 Rope Climb
10 Box Jump
3 Rope Climb
15 Box Jump
4 Rope Climb
20 Box Jump

Continue adding 1 Rope Climb and 5 Box Jumps each round.

Compare to April 2, 2018

WOD 5.20.19

A. Work up to a heavy
Squat Clean
B. For time:

25 Front Squat 40/30 KG
400M Run
Rest 3 min
20 Front Squat 55/40 KG
400M Run
Rest 3 min
15 Front Squat 70/50KG
400M Run
Rest 3 Min
10 Front Squat 85/60KG
400M Run
Rest 3 Min
5 Front Squat 100/70KG
400M Run

WOD 5.19.19

A. Superset


Skill Work

B. As many rounds as possible in 12 minutes:

9 Ring Row
12 Weighted Candlestick Roll Up 20/14LB
15 Sec L-Sit

WOD 5.18.19

A. Work up to a heavy
Curtis P complex

1 Power Clean
2 Front Rack Lunge
1 Push Press

B. In teams of 2, complete for time:

300 Double Under
150 Push Press 43/30KG
100 Toes to Bar

WOD 5.17.19

A. Establish a 1RM
B. As many rounds as possible in 7 minutes:

10 Sumo Deadlift High Pull 35/25KG
10 Push Up

5th Annual Throwdown

Hi Cave CrossFitters,

Our 5th Annual CrossFit Throwdown is happening on June 2nd. Don’t forget to register online!

Thank you to our sponsors Miyoko’s Creamery and Traditional Medicinals!

Sing up, compete and celebrate!


Memorial Day Closure

Hello Cave members,

The Cave will be closed on Monday, May 27th, in observance of Memorial Day. All classes are cancelled for the day.


Have a great long weekend!


WOD 5.16.19

A. 4 rounds for time:

5 Bar Muscle Up
15 Lateral Burpee Over Bar
25 Wall Ball 20/14LB, 10/9′

B. Bearhug Sandbag Carry
5 x 100M

WOD 5.15.19

A. Work up to a heavy:

Hang Power Clean to Push Jerk

B. “DT”

5 rounds for time:

12 Deadlift 70/48KG
9 Hang Power Clean
6 Push Jerk

WOD 5.14.19

A. Superset

Bench Press

5 x 20 Sec

B. For time:

5 rounds of:

50 Double Under
20 Kettlebell Swing 1.5/1P


Run 800M