WOD 6.12.24

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A. For Time 7 Rounds 200M Run 10 Dumbbell Box Step Over 35/20#, 24/20" – Use Two Dumbbells B. For Time 25 Strict Pull-up 10 Minute Time Cap  

WOD 6.11.24

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A. For Load Split Jerk 3-3-3-2-2-2-1-1-1 B. For Time 27-21-15 Reps Of... Knee-to-Elbow Hand Release Push-up Russian Kettlebell Swing 2P/1.5P  

WOD 6.10.24

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"Kelly Brown" 5 Rounds For Time 440M Row 10 Box Jump 30/24" 10 Deadlift 125/84 10 Wall Ball 20/14#, 10/9' 25:00 Minute Time Cap 2024 CrossFit Service Cup workout 3 and tribute to Kelly Brown, CrossFit Kids Seminar Staff Flowmaster…

WOD 6.9.24

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A. On A 12 Minute Clock, Perform... 2-4-6-8-10… Dumbbell Hang Power Clean 50/35# Ring Dip 4-8-12-16-20… Double Under B. For Load 5 Rounds 100M Farmer Carry 2:00 Rest Between Rounds  

WOD 6.8.24

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A. "Randy" 75 power snatches (25/34 kg) Service Cup workout 2 and Hero workout in honor of Randy Simmons, an LAPD SWAT team member who died in the line of duty on February 7, 2008. 10 Minute Time Cap Compare To March 27,…

WOD 6.7.24

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"Daniel" 50 Pull Up 400M Run 21 Thruster 43/29kg 800M Run 21 Thruster 43/29kg 400M Run 50 Pull Up Service Cup workout 1 and Hero workout in honor of Daniel Crabtree who was killed in action on June 8, 2006, serving in Al Kut, Iraq. 20…

WOD 6.6.24

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A. For Load Back Rack Lunge 6-6-6-6-6+ B. For Time 100 Burpee To Target – Target 6 inches above reach.  

WOD 6.5.24

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A. For Total Time 1000/800M Row – Rest 4:00 750/650M Row – Rest 3:00 500/400M Row – Rest 2:00 250/200M Row B. For Quality Accumulate A 3:00 L-Sit Hold  

WOD 6.4.24

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A. Super Set Split Jerk 3-3-3-3-2-2-2-1-1 Skill Work Wall Walk Prep and Practice B. For Total Rounds 12 Minute AMRAP 50' Single Arm Dumbbell Overhead Lunge 2 Wall Walk 25 Sit-up 2 Wall Walk &nbs…

KNO - Father Time Travel 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, June 8, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Costco Pizza Arts…