WOD 4.21.22

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A. Superset Shoulder Press 5-5-5-5-5 Hip Extension 5 x 10-25 reps B. For time: 100 Double Under 20 Dumbbell Snatch 70/50LB 75 Double Under 15 Dumbbell Snatch 50 Double Under 10 Dumbbell Snatch

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Signing up for a Foundations package at The Cave is a great way to get you started on your fitness journey. Foundations: 5 one-hour private sessions with one of our CrossFit coaches, and 5 group CrossFit classes.  We designed this package…

WOD 4.20.22

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A. Snatch Balance 3-3-2-2-1-1-1 B. As many rounds as possible in 8 minutes: 5 Hang Squat Clean 61/43KG 10 Toes to Bar

WOD 4.19.22

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A. Every 30 seconds for 20 rounds: 1 Snatch Pull @ 1RM Snatch B. 3 rounds for max reps: In 3 minutes, perform: 30/21 Calorie Row 15 Ring Dip Max Rep Lateral Burpee Over Rower Rest 3 minutes between rounds. …

WOD 4.18.22

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A. Superset Back Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. For time: 21-15-9 reps of: Thruster 43/30KG Kettlebell Swing 1.5/1P Then, 21-15-9 reps of: Pull Up Kettlebell Swing

WOD 4.17.22

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A. Superset Bench Press 3-3-3-3-3 GHD Sit Up 5 x 10-20 reps B. As many rounds as possible in 15 minutes: 40 Double Under 12 Hang Power Snatch 43/30KG 4 Handstand Push Up 40 Double Under 12 Hang Power Snatch 43/30KG 8…

WOD 4.16.22

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A. Deadlift 5-5-5-5-5 B. For time: 1 Mile Run Then, 40 Wall Ball 25/20LKB 20 Chest to Bar Pull Up 30 Wall Ball 25/20LKB 15 Chest to Bar Pull Up 20 Wall Ball 25/20LKB 10 Chest to Bar Pull Up 10 Wall Ball 25/20LKB 5…

WOD 4.15.22

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A. Split Jerk 3-3-2-2-1-1-1 B. "Freddy's Revenge" 5 rounds for time: 5 Shoulder to Overhead 84/61KG 10 Burpee

WOD 4.14.22

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A. Superset Front Squat 2-2-2-2-2 Skin The Cat 2-2-2-2-2 B. As many rounds as possible: 15 Deadlift 61/43KG 1 Rope Climb 15 Deadlift 61/43KG 1 Rope Climb 15 Deadlift 61/43KG 2 Rope Climb 15 Deadlift 61/43KG 2…

WOD 4.13.22

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A. Work up to a heavy 20M Prowler Push B. 5 rounds for time: 400M Run 25 Kettlebell Swing 1.5/1P