WOD 1.23.20

A. Superset

Push Press

Skill Work
Jump Rope

B. For time:

50 Box Jump 30/24″
800M Run
150 Double Under

Compare to May 3, 2019


WOD 1.22.20

A. Superset

Overhead Squat


B. As many rounds as possible in 15 minutes:

4 Chest to Bar Pull Up
8 Push Up
12 Single Arm Dumbbell Overhead Lunge 35/25LB

WOD 1.21.20

A. Work up to a heavy

100FT Farmers Carry

B. 4 rounds for max reps:

In 2 minutes, perform:

10 Deadlift 100/70KG
15 Burpee Over Rower
Max Calorie Row

Rest 2 minutes between rounds.

WOD 1.20.20

A. Work up to a heavy

Hang Squat Clean, Double

B. For time:

9-7-5 reps of:

Muscle Up
Squat Clean Thruster 61/43KG


WOD 1.19.20

A. Work up to a heavy

Barbell Overhead Carry 50FT

B. As many rounds as possible in 10 minutes:

5 Hang Power Snatch 50/35KG
8 Bar Facing Burpee


New Billing Dates

Dear Cave Members,

Beginning in February, The Cave will be running monthly billing on the first of every month for that month’s classes. Please make note of the change so your billing will run smoothly on February 1, 2020.


The Cave Team

WOD 1.18.20

A. Back Squat
B. As many rounds as possible in 12 minutes:

30 Pistols, alternating
30 Toes to Bar

WOD 1.17.20

A. Superset

Shoulder Press

Hip Extension

B. For time:

50 Dumbbell Clean and Jerk 5035LB

Every break in set perform 5 Burpees.


WOD 1.16.20

A. Establish 1 Rep Max


B. For time:

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

Overhead Squat 43/30KG
Pull Up

WOD 1.15.20

A. Every minute for 8 minutes:

2 Clean Pull @ 100% 1RM Clean

B. 5 rounds for max reps:

1 Minute Row for Calories
1 Minute Rest
1 Minute Handstand Push Up
1 Minute Rest