WOD 12.1.23

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A. For Load Clean Complex 1-1-1-1-1 (2 Hang Power Clean + 1 Push Jerk) B. "Disrupted DT" E3MOM x 7 Rounds 12 Deadlift 9 Hang Power Clean 3 Push Jerk Perform With 70/47KG Score Is Slowest Round &…

Holiday Hours

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Hi Cave Community, 2023 Holiday Hours It's getting close to that most wonderful time of the year. The Cave will be closed from Christmas Day, Monday, December 25, through New Year’s Day, Monday, January 1. There will be no Parkour…

WOD 11.30.23

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A. E2MOM x 5 Rounds Snatch Complex 1-1-1-1-1 (3 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat) B. For Time 8 Rounds 8 Alternating Hang Dumbbell Snatch 50/35# 8 Box Jump Over 30/24"  

WOD 11.29.23

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A. Alternating 1:30 x 10 Rounds Odd Rounds: 5 Push Press Even Rounds: Handstand Practice (Walk, Wall Walk, Push-up) A. For Max Reps 5 Rounds, 2 Minutes Of Work, 2 Minutes Of Rest 20 Dumbbell Box Step-up Max Reps DB Push…

WOD 11.28.23

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"Badger" 3 Rounds For Time 30 Squat Cleans 43/30 30 Pull-up 800M Run 30 Minute Time Cap  

WOD 11.27.23

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A. Alternating 1:30 x 10 Rounds Odd Rounds: 5 Good Morning 21X1 Even Rounds: Toes-to-Bar Prep and Progressions; Pullover Practice and Progressions B. For Time 21-15- 9 Reps Of Sumo Deadlift Highpull 52/34 Toes-to-Bar…

WOD 11.26.23

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A. Super Set Alternating Every 1:30 x 10 Rounds Odd Rounds: 3 Bench Press Even Rounds: Wall Walk Prep and Progression B. For Time* 30 Alternating Dumbbell Snatch 10 Wall Walk 30 Alternating Dumbbell Snatch 10 Wall…

WOD 11.25.23

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A. Super Set Backwards Sled Drag 5 x 20M (increase load each round as appropriate) Skill Work Bar Muscle-up Prep and Progression B. 5 Rounds For Max Reps On A 3:00 Minute Clock, Perform: 20 Bar Facing Burpee 20 Wall Ball…

WOD 11.24.23

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A1. "Repentance" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30 Squat Clean…

WOD 11.23.23

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🦃 Happy Thanksgiving Cave Family! Partner Workout 20 Minute AMRAP 100 Calorie Row 50 Kettlebell Swing 2P/1.5P 400M Kettlebell Farmers Carry 2P/1.5P Split Reps Evenly Between Partners