WOD 2.12.24

,
A. On A 15 Minute Clock, Build To A Heavy.. 3-rep Push Jerk B. For Time Air Squat 50-40-30-20-10 Push Jerk 61/43 5-10-15-20-25  

WOD 2.11.24

,
A. Super Set Bench Press 10-10-10-10-10 Skil Work Wall Walk Practice B. Partner Workout For Time 5 Rounds 50 Calorie Row 10 Wall Walk – One person works at a time. – Split the work as needed. …

WOD 2.10.24

,
For Time 40 Deadlift 40 Hang Power Clean 800M Run 30 Deadlift 30 Hang Power Clean 800M Run 20 Deadlift 20 Hang Power Clean 800M Run 10 Deadlift 10 Hang Power Clean Use 43/29 Barbell  

WOD 2.9.24

,
A. For Load Back Squat 3-3-3-3-3+ B. For Time 100 Wall Ball 20/14#, 10/9' 400M Run 200 Ft. Single Arm Dumbell Overhead Lunge 50/35#  

WOD 2.8.24

,
A. For Meters 5 Rounds :30s Row At 25 Strokes/min :20s Row At 30 Strokes/min :10s Row At 35+ Strokes/min 1:00 Row At 20 Strokes/min 1 minute rest between rounds B. For Time 5 Rounds 25 Russian KB Swing 1.5/1P 100M…

WOD 2.7.24

,
A. "Amanda" 9-7-5 Reps Of Ring Muscle Up Squat Snatch 61/43 B. Skill Work Finisher 5 Rounds 5 Handstand Push-up Negatives 5 Single Arm Z-Press :30 Max Handstand Push-up 2 Min Rest Between Rounds …

WOD 2.6.24

,
A. For Load Clean 3-3-2-2-1-1 2x3 @ 50-60% 2x2 @ 60-70% 2x1 @ 70-80% Perform Jerk On Last Rep Of Each Set; On Sets Of 1 Perform As Clean & Jerk B. Two Workouts In 15 Minutes: Part One: 0:00 - 9:00 (9 Minute AMRAP) 3,…

WOD 2.5.24

,
A. Super Set Sled Push: 5x20M Sled Drag: 5x20M :30s Sandbag Hold At Chest B. For Max Reps: 4 x 3:00 AMRAP 75 Double Under 25 Burpee Max Rep Toes-to-Bar In Remaining Time 1:00 Rest Between AMRAP …

Cave Men's Gymnastics Team Steps It Up At The Ohana Surf Classic

, ,
The Cave men's gymnastics team had a great meet Saturday February 3rd at the Ohana Surf Classic. This meet ran in a different format which allowed our full team to compete together, rather than being divided up into different levels for different…

WOD 2.4.24

,
A. Super Set Barbell Bent Row B. For Time 10 Rounds 10 Hand Release Push-up 5 Single Arm KB Push-Jerk, Right 1.5P/1P 5 Single Arm KB Push-Jerk, Left 1.5P/1P 10 KB Sumo Deadlift High-Pull 1.5P/1P  …