WOD 1.23.20

A. Superset Push Press 3-3-3-3-3 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 2-2-2-2-2 V-Up 20-20-20-20-20 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. Best, The Cave…

WOD 1.18.20

A. Back Squat 3-3-3-3-3 B. As many rounds as possible in 12 minutes: 30 Pistols, alternating 30 Toes to Bar

WOD 1.17.20

A. Superset Shoulder Press 5-5-5-5-5 Hip Extension 10-10-10-10-10 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 Snatch 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