
WOD 6.21.23
CrossFit, WOD
A. Super Set
Sumo Deadlift
3-3-3-3-3
Assisted Nordic Hamstring Curl 40X0
4-4-4-4
B. 21-18-15-12-9-6-3- Reps Of
Sumo Deadlift High Pull 34/25
Push Jerk 34/25
Courtesy Of CrossFit.com

WOD 6.20.23
CrossFit, WOD
A. Super Set
Overhead Squat
3-3-3-3-3
GHD Sit-up
10-10-10-10-10
B. 20 Minute AMRAP
5 Chest-to-Bar Pull-up
10 Ring Dip
15 Overhead Squat 43/30
Compare to June 9, 2016

WOD 6.19.23
CrossFit, WOD
A. Super Set
E3MOM x 9 Minutes (3 Rounds)
Bench Press
3-3-3
Round 1: 3 @ 72% 1RM Bench Press
Round 2: 3 @ 82% 1RM Bench Press
Round 3: 3 @ 92% 1RM Bench Press
Seated Rear Delt Fly 20X0
8-8-8
Skill Work
Handstand Walk…

Summer Camp Out Kids' Night Out
Events, KNOPack your sleeping bag or blanket! Summer Camp Out Kids' Night Out is coming up! 🥳
When? Saturday, July 8th, 2023
Time? 4:30 p.m. - 9:00 p.m.
Drop your child off at The Cave and enjoy some much-needed rest and relaxation or a night out…

WOD 6.18.23
CrossFit, WOD
A. Father's Day WOD: Fight Gone Dad
3 Rounds, 1 Minute Per Station For Max Reps Of...
Alternating Step Back Lunge (Farmers Carry/Hang Style)
Deadlift
Hang Power Clean
Front Squat
Anchored Sit-up
Rest
Perform With Pair Of 50/35#…

WOD 6.17.23
CrossFit, WODPartner WOD
In Teams Of 2
8 Minute AMRAP
24 Double Under
8 Power Snatch 43/30
2 Minute Rest
8 Minute AMRAP
12 Thruster 43/30
4 Burpee-over-Barbell

WOD 6.16.23
CrossFit, WOD
A. 2 Part Jerk Sequence
1. Split Press 5-5-5 (Perform first before moving onto A2)
2. Jerk Complex: 1-1-1
Jerk Complex = 3 Push Press + 1 Split Jerk (1-2s pause in catch)
B. For Time
5 Rounds
5 Man Maker 50/35#
10…

WOD 6.15.23
CrossFit, WOD
A. EMOM x 10 Minutes (10 Rounds)
Clean Complex
1 Clean Complex = 1 Clean Pull + 1 Low Hang Clean Pull + 1 Low Hang Power Clean
B. 12-9-6 Reps Of
Hang Power Clean 61/43
Burpee
Bar Muscle Up

WOD 6.14.23
CrossFit, WOD
A. Super Set
Every 2:00 x 10 Minutes (5 Rounds)
Enderton Front Squat Complex
5-4-3-2-1
1 Rep Of Enderton Front Squat =
1 Pause Front Squat (3s)
1 Double Bounce Front Squat
1 Front Squat
Round 1: 5 Reps @ 60% 1RM Front…

WOD 6.13.23
CrossFit, WOD
A. Super Set
E3MOM x 9 Minutes (3 Rounds)
Bench Press
5 @ 67% 1RM Bench Press
5 @ 77% 1RM Bench Press
5 @ 87% 1RM Bench Press
Skill Work
Ring Dip Prep and Progression
Handstand Prep and Progression
B. For Time
4…