WOD 11.11.21

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"Hildy" For time: 100/70 Calorie Row 75 Thruster 20/15KG 50 Pull Up 75 Wall Ball 20/14LB, 10/9FT 100/70 Calorie Row Wear a 20LB weight vest.

Holidays Closure

Dear Cave Clients, The Cave will be closed for the Holiday break from, Friday, December 24th, 2021-January 1st, 2022. All schedules will resume as normal starting January 2nd, 2022. Crossfit classes resume on January 2nd along with the…

WOD 11.10.21

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A. Every minute for 10 minutes: 3 Squat Snatch @ 65% B. As many reps as possible in 10 minutes: Rope Climb At the top of each minute, including the first, Run 100M.

WOD 11.9.21

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A. Superset Dips 3-3-3-3-3 Hip Extension 5 x 10-25 reps B. 3 rounds for time: 500M Row 25 Push Press 52/35KG

WOD 11.8.21

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A. Work up to a heavy Squat Clean, Double B. For time: As many rounds as possible in 12 minutes: 5 Front Squat 84/61KG 10 Chest to Bar Pull Up 20 Double Under Courtesy of Crossfit.com.

WOD 11.7.21

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A. Every minute for 8 minutes: 3 Power Snatch @ 75% B. As many rounds as possible in 12 minutes: 9 Dumbbell Deadlift 6 Dumbbell Hang Power Clean 3 Devils Press Perform with a pair of 50/35LB Dumbbells. Anytime your hands…

WOD 11.6.21

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A. Push Press 3-3-3-3-3 B. As many rounds as possible in 12 minutes: 2 Pull Up 2 Pistol, alternating 2 Toes to Bar 2 Pistol, alternating 4 Pull Up 4 Pistol, alternating 4 Toes to Bar 4 Pistol, alternating Continue…

WOD 11.5.21

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A. Work up to a heavy Turkish Get Up, each arm B. 4 cycles: In 3 minutes, peform an AMRAP of: 6 Push Up 6 Dumbbell Snatch 50/35LB 6 V-Up Rest 1 minute between cycles.

WOD 11.4.21

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A. Work up to a heavy Clean and Jerk B. 3 rounds for time: 15 Deadlift 102/70KG 10 Strict Handstand Push Up 5 Bar Muscle Up

WOD 11.3.21

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A. Superset Back Squat 5-5-5-5-5 Skill Work Handstand Walk B. As many rounds as possible in 15 minutes: 5 Hang Power Snatch 43/30KG 10 Squat 15 Double Under