WOD 5.22.24

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A. For Load E2MOM x 10 Minutes 1 Power Snatch + Overhead Squat B. For Time 10 Rounds 4 Deadlift 3 Hang Power Snatch 2 Overhead Squat Perform With A 70/47kg Barbell 10 Minute Time Cap  

WOD 5.21.24

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A. For Load Split Jerk 5-5-4-4-4-4-4-3-3-3 B. For Time 5 Rounds 750/600M Row 2 MInute Rest Between Rounds Score Is Slowest Round  

WOD 5.20.24

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A. For Quality 3 Rounds 5 Skin-the-Cat :30 Plank Hold (on hands) 5 Strict Ring Dip :30 plank hold (on forearms) – Rest 2:00-3:00 between sets. B. EMOM x 12 Minutes Odd Minutes: 5 Front Squat Even Minutes: 5 M…

WOD 5.19.24

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A. For Time Partner Workout 2 Rounds 50 KB swings 2P/1.5P 50 Shuttle Run – One partner works at a time; switch as needed. – 1 shuttle run = 25 ft down/25 ft back B. For Load Bench Press 3-3-3-3-3+ …

WOD 5.18.24

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"Havana" 25 Minute AMRAP 150 Double Under 50 Push-up 15 Power Clean 84/56  

WOD 5.17.24

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A. For Max Rounds 10 Minute AMRAP 30 Sit-up 15/10 Calorie Row B. For Time 200M Run Rest 1:00 400M Run Rest 2:00 800M Run Rest 3:00 1,600M Run  

WOD 5.16.24

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A. For Time 27-21-15-9 Reps Of Dumbbell Thruster 35/20# Pull-up B. For Load Split Jerk 5-5-5-4-4-4-4-4  

WOD 5.15.24

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A. For Load and Quality 5 Rounds 3 Sandbag Toss Over Bar 1:00 Weighted Static Hold B. For Time 9 Hand-release Push-up 100M Run 15 Hand-release Push-up 200M Run 21 Hand-release Push-up 400M Run 21 Hand-release Push-up 200M…

KNO - Beach Night

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🏖️Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, May 25, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Chicken,…

WOD 5.14.24

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A. For Time 2000M Row B. For Quality 2 Rounds: 1:00 Plank Hold 50 Russian Twist