WOD 11.1.21

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A. Superset Overhead Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. For time: 15-12-9 reps of: Thruster 52/35KG Chest to Bar Pull Up

WOD 10.31.21

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A. Superset Bench Press 2-2-2-2-2 Hip Extension 10-10-10-10-10 B. As many rounds as possible in 12 minutes: 6 Deadlift 110/75KG 9 Toes to Bar 15 Sec Ring Support

WOD 10.30.21

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A. 20 rounds, every 30 seconds: 1 Clean and Split Jerk @ 80% B. 5 rounds for time: 20 Overhead Lunge 20/15KG Plate 15 Burpee Onto Plate

WOD 10.29.21

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A. Every minute for 8 minutes: 3 Hang Power Snatch @ 75% B. 8 rounds for time: 10 Pull Up 20 Russian Kettlebell Swing 2/1.5P Rest 1 minute between rounds.

WOD 10.28.21

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A. Superset Push Press 2-2-2-2-2 GHD Sit Up 5 x 10-25 reps B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Double Dumbbell Front Squat 50/35LB After each round, perform 1 Rope Climb.

WOD 10.27.21

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A. Superset Deadlift 5-5-5-5-5 Skin the Cat 2-2-2-2-2 B. For time: 50 Box Jump 24/20" 800M Run 100 Double Under

WOD 10.26.21

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A. Establish 1 rep max Front Squat B. "Elizabeth" For time: 21-15-9 reps of: Squat Clean 61/43KG Ring Dip

Bay Area Ninja League

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BAY AREA NINJA LEAGUE The Cave in Marin, Traverse Fitness in Richmond, and Sqvadron HQ in Concord are teaming up to turn ninja into a sport in the bay area! Registration Links Below! ​The gyms will be hosting one competition…

WOD 10.25.21

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A. Work up to a heavy Snatch B. "Crossfit Games Open 19.4" For time: 3 rounds: 10 Power Snatch 43/30KG 12 Bar Facing Burpee Rest 3 minutes. 3 rounds: 10 Bar Muscle Up 12 Bar Facing Burpee 12 minute time ca…