WOD 1.16.24

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A. EMOM x 8 Rounds 2 Push Press B. For Time 5 Rounds 20 Push Press 34/25 20 Alternating Front Rack Lunge 34/25  

WOD 1.15.24

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A. For Load Clean 5-5-4-4-4-4-3-3-3 2x5 @ 50-60% 4x4 @ 60-70% 3x3 @ 70-80% B. For Max Reps 5 Rounds, 2 Minutes Work / 1 Minutes Rest Within 2 Minutes, Complete: 200M Run Max Rep Single Under Crossover In Remaining…

WOD 1.14.24

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A. For Load 5 Rounds 1:00 Kettlebell Front Rack Hold 15 Sumo Stance Good Morning B. EMOM x 16 Rounds Alternating Between: Odd Rounds: 3 Bar Muscle-up Even Rounds: :45s Max Distance Handstand Walk &nb…

WOD 1.13.24

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Partner Workout 800M Run 80 Kettlebell Swing 1.5P/1P 80 Kettlebell Goblet Walking Lunge 1.5/1P 800M Run  

WOD 1.12.24

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A. For Time 10 Rounds 10/8 Calorie Row 10 Burpee 15 Minute Time Cap B. For Time 50 Shoulder-to-Overhead 84/57 10 Minute Time Cap  

WOD 1.11.24

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A. Super Set Establish A 1RM Deadlift 5-5-3-3-1-1 Skill Work Double Under and Wall Walk Prep B. For Time 5 Rounds 30 Double Under 3 Wall Wallk 1 Min Rest Between Rounds  

Big Meet Weekend For The Cave Jan 5, 2024

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The Cave had a huge meet weekend to open our winter/spring season. All of our competitive gymnasts were competing. Women's DP levels 3-8, Xcel, and Men's program levels 3-6. Our women's optional team had a fantastic meet and continue to perform…

WOD 1.10.24

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A. For Load 5 Rounds 3 Weighted Pull-up 3 Weighted Dip B. For Tine 5 Rounds 2 Rope Climb 10 Med Ball Sit-up 20 Box Jump 24/20"  

WOD 1.9.24

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A. Super Set Every 1:15 x 10 Rounds Snatch Complex 1 Hang Power Snatch + 1 High Hang Power Snatch Skill Work Pull-up Prep B. For Time 3 Rounds 15 Hang Power Snatch 43/29 15 Chest-to-Bar Pull-Up …

WOD 1.8.24

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A. For Load Clean 5-5-5-4-4-4-4-4 B. For Max Reps 5 Minute AMRAP Row 500 meters Max Rep Wall Ball 20/14#, 10/9' – Rest 5:00 – 5 Minute AMRAP Row 500 meters Max Med Ball Clean 20/14#, 10/9' &…