WOD 5.13.24

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"CrossFit Total 2" 0:00-10:00 1-rep Max Clean 10:00-20:00 1-rep Max Bench Press 20:00-30:00 1-rep Max Overhead Squat  

WOD 5.12.24

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A. Partner Workout 10 Minute AMRAP Row Calories - Athlete Choice Of Machine - Rower, Bike, Ski Erg - Non-working Partner Holds Plank While Other Partner Rows B. For Load E3MOM x 7 Rounds Weighted Dip 3-3-3-3-3…

WOD 5.11.24

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A. Gymnastics Practice On A 15:00 Minute Clock... From 0:00-5:00: Handstand Walk Practice From 5:00-10:00: AMRAP 5: 1 Skin The Cat 1 Strict Muscle-up From 10:00-15:00: Handstand Walk Practice B. For Time 20 Burpee 100…

WOD 5.10.24

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A. For Time 9-7-5 Reps Of Deadlift Hang Power Clean Front Squat Use 84/56kg Barbell B. For Load Bench Press 5-5-5-5-5+v  

WOD 5.9.24

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A. For Distance On A 15 Minute Clock, Row For Distance Every Minute, Including The Start Of The Workout, Perform A :15s Sprint B. 10 Minute AMRAP 3-6-9-12...+3 Reps Every Round Toes-to-Bar 1-2-3-4...+1 Rep Every Round Wall…

WOD 5.8.24

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B. For Load Split Jerk 5-5-5-5-4-4-4 B. For Time 7 Rounds 7 Sumo Deadlift High Pull 43/29 7 Push Press 43/29 7 Box Jump Over 30/24"  

WOD 5.7.24

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A. For Time 4 Rounds 800M Run 3 Minute Rest Between Rounds 25 Minute Time Cap B. For Load and Quality E3MOM x 15 Minutes 8 Dumbbell Rear Elevated Split Squat 10 Barbell Good Morning  

KNO - Flower Power 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 11, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Mother's Day Arts…

WOD 5.6.24

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A. For Max Rounds "Cindy" 20 Minute AMRAP 5 Pull-up 10 Push-up 15 Air Squat Compare To May 4, 2022 Optional: Wear A 20/14# Vest B. For Load and Quality Sandbag Complex: 1-1-1 3 Sandbag Clean to Press + 3 Sandbag…

WOD 5.5.24

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A. For Load Snatch Complex 1-1-1-1-1-1-1 1 Rep Each Of: Snatch Pull + Hang Power Snatch + Hang Squat Snatch A. For Max Reps EMOM x 12 Minutes Odd Minute: Max Rep Strict Toes-to-Bar Even Minute: Max Rep Strict Ring…