WOD 6.12.23

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A. Super Set Back Squat 10-8-6-4-2 10 @ 40% 1RM Backsquat 8 @ 45% 1RM Backsquat 6 @ 50% 1RM Backsquat 4 @ 55% 1RM Backsquat 2 @ 60% 1RM Backsquat Skill Work Crossover Prep and Progression Strict Muscle-up Foundations…

WOD 6.11.23

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For time Buy In: 800M Run 50-40-30-20-10 reps of: Wall Ball, 20/14#, 10/9' Box Jump, 24/20" Cash Out: 800M Run

WOD 6.10.23

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A. Establish A 1RM Clean Complex: 1 Power Clean + 1 Hang Squat Clean B. "Omar" 10 Thrusters 43/35 15 Bar Facing Burpees 20 Thrusters 43/35 25 Bar Facing Burpees 30 Thrusters 43/35 35 Bar Facing Burpees

WOD 6.9.23

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A. 20 Minutes To Establish A Max Effort / Heavy Single... Snatch Complex: 1 Power Snatch + 2 Heaving Snatch Balance B. 8 Minute AMRAP 3 Strict Handstand Push-ups 3 Overhead Squats 52/48 6 Strict Handstand Push-ups 3 Overhead…

WOD 6.8.23

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A. Super Set Rear Foot Elevated Split Squat 5-5-5-5-5 / side Assisted Nordic Hamstring Curl 6-6-6-6-6 B. 20 Minute AMRAP 20 Weighted Box Step-ups 35/25#, 24/20" 20 Weighted Walking Lunges 35/25# 40 Single Dumbbell…

WOD 6.7.23

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A. Super Set Z-Press 5-5-5-5-5 Dumbbell Lateral Raise 8-8-8-8-8 Skill Work Double Unders Rope Climb Prep and Progression B. For Time 7 Rounds 1 Rope Climb 10 Wall Ball 20/14#, 10/9' 15 Kettlebell Swings 1.5/1P 20…

WOD 6.6.23

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A. Every 1:15 For 8 Rounds Front Squat 5-5-4-4-3-3-2-2 Round 1 & 2: 5 @ 60% Round 3 & 4: 4 @ 65% Round 5 & 6: 3 @ 70% Round 7 & 8: 2 @ 75% B. E3MOM x 5 Rounds 1 Round of "Macho Man" - 3 Power Clean…

WOD 6.5.23

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A. Super Set E3MOM x 9 Minutes (3 Rounds) Bench Press 5-3-1 Round 1: 5 Reps @ 75% Round 2: 3 Reps @ 85% Round 3: 1 Reps @ 95% %'s Based Off Of 1RM Bench Press Skill Work Ring or Bar Muscle Up Prep Pistol Prep B. 1)…

WOD 6.4.23

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A. EMOM x 10 Minutes (10 Rounds) 3 Back Squat B. 10 Minute AMRAP 12 Dumbbell Deadlifts, 50/35# 9 Dumbbell Hang Squat Cleans, 50/35# 6 Dumbbell Push Jerks, 50/35# Courtesy Of CrossFit.com

Independence Day Closure

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Hello Cavers, Gymnastics and Parkour will be closed for Independence Day! CrossFit will have a 8am and a 9am class. All schedules will resume as normal on Wednesday, July 5th, 2023. Have a safe and happy holiday weekend.