WOD 12.25.19

CLOSED – CHRISTMAS

WOD 12.24.19

A. 4 rounds:

1 Minute Max Deadlift Hold @ 70%
30 Seconds Rest
1 Minute Max Plank Hold
30 Seconds Rest

B. For time:

5 Rope Climb
10 Kettlebell Complex
4 Rope Climb
10 KettleBell Complex
3 Rope Climb
10 Kettlebell Complex
2 Rope Climb
10 Kettlebell Complex
1 Rope Climb
10 Kettlebell Complex

1 Kettlebell Complex:
1 KB Snatch
2 KB Overhead Lunge

WOD 12.23.19

A. “Twelve Days of Christmas”

1 Bear Complex
2 Squat Snatch
3 Overhead Squat
4 Hang Power Snatch
5 Snatch Grip Deadlift
6 Burpee Over Bar
7 Deadlift
8 Hang Power Clean
9 Front Squat
10 Shoulder to Overhead
11 Squat Clean & Jerk
12 Thruster

With a 35/25KG barbell, perform 1 Bear Complex, then 2 Squat Snatch and 1 Bear Complex, then 3 Overhead Squat, 2 Squat Snatch, and 1 Bear Complex. Continue until you have completed 12 Thruster down to 1 Bear Complex.

WOD 12.22.19

A. Work up to a heavy

100FT Farmers Carry

B. As many rounds as possible in 15 minutes:

10 Dumbbell Snatch, alternating 50/35LB
10 Push Up
30 Double Under

WOD 12.21.19

A. Work up to a heavy

Squat Clean Thruster

B. For time:

15-12-9-12-15 reps of:

Thruster 43/30KG
Toes to Bar

WOD 12.20.19

A. Every minute for 10 minutes:

Strict Pull Up

Pick a number of reps that will be challenging to finish.

B. 3 rounds for time:

25 Box Jump 24/20″
25 Kettlebell Swing 1.5/1P
400M Run

compare to Dec. 20, 2018.

WOD 12.19.19

A. Superset

Bench Press
2-2-2-2-2

Hip Extension
10-10-10-10-10

B. For time:

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 102/70KG
1-2-3-4-5-6-7-8-9-10 reps of:
Handstand Push Up

WOD 12.18.19

A. Work up to a heavy

Hang Snatch, Triple

B. For time:

30 Wall Ball 25/20LB, 10/9FT
30 Pull Up
30 Wall Ball
20 Chest to Bar Pull Up
30 Wall Ball
10 Bar Muscle Up

WOD 12.17.19

A. Superset

Front Squat
2-2-2-2-2

Skin The Cat
2-2-2-2-2

B. For time:

30/21 Calorie Row
30 Double Dumbbell Box Step Up 50/35LB, 24/20″
20/14 Calorie Row
20 Double Dumbbell Box Step Up
10/7 Calorie Row
10 Double Dumbbell Box Step Up

2020 Price Increase

Dear Cave clients,

Pricing for the new year is available online and in the office. As in previous years, price changes will go into effect on January 1, 2020.

 

Best,

Cave Team