WOD 10.24.24

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A. For Time "Karen" 150 Wall Ball 20/14#, 10/9' – Compare To March 14, 2023 B. For Load Front Squat 1-1-1-1-1-1-1  

WOD 10.23.24

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A. For Time 50 Burpee 200 Double Under 50 Burpee B. For Quality 4 Rounds 50' Handstand Walk 1:00 Flutter Kick – Rest 2:00 between sets.  

WOD 10.22.24

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A. For Time "Helen" 3 Rounds 400M Run 21 Kettlebell Swing 1.5/1P 12 Pull-up – Compare To October 18, 2022 B. For Quality 3 Rounds 100M Double Kettlebell Farmer Carry 1:00 Rest 100M Double Kettlebell Front…

WOD 10.21.24

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A. For Load Every 1:30 x 8 Rounds 1 Pause Snatch Pull + 3 Power Snatch B. For Max Reps E4MOM x 3 Rounds 20 Wall Ball 20/14#, 10/9' 15 Box Jump Over 24/20" 10 Power Snatch 61/43 Max Rep Sit-up In Remaining TIme 2:00…

WOD 10.20.24

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A. For Load Overhead Squat 5-5-5-5-5 B. For Rounds And Reps 12 Minute AMRAP 5/5 Single Arm Row 5/5 Single Arm Swing 5/5 Single Arm Clean 5/5 Single Arm Front Squat 5/5 Single Arm Strict Press – Perform With 1.5/1P…

WOD 10.19.24

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A. For Time "Filthy Fifty" 50 Box Jump 24/20" 50 Jumping Pull-up 50 Kettlebell Swing 1.5/1P 50 Walking Lunge Step 50 Knee-to-Elbow 50 Push Press 20/15kg 50 GHD Hip Extension 50 Wall Ball Shot 20/14#, 10/9' 50 Burpee 50 Double…

WOD 10.18.24

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A. For Time 5 Rounds 200M Run 10 Strict Handstand Push-up B. For Load Front Squat 3-3-3-3-3+ – Max-reps on the last set.  

WOD 10.17.24

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A. For Consistency E2MOM x 5 Rounds 500/400M Row – Score Is Slowest Round – Rest With Remaining Time Within 2 Minute Clock B. For Consistency Alternating Every 1:30 x 18 Minutes Station 1: 10 Elevated Ring Row Station…

WOD 10.16.24

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A. For Time "Fran" 21-15-9 Reps Of... Thruster 43/29 Pull-up Compare To November 18, 2023 B. For Quality 3 Rounds :20 Ring Plank Hold - Arm 1 :20 Ring Plank Hold - Arm 2 :20 L-sit Hold 10 Strict Toes-to-B…

Ninja Night - October 19, 2024

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Please, click here to see our next Ninja Night on Saturday, October 19, 2024. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner and t-shirt included. Ninja Night is one of our best events!…