WOD 10.15.24

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A. For Time 3 Rounds 21 Push-up 12 Hang Power Clean 61/43 800M Run B. For Load 7 Rounds 100 Ft . Backward Walking Pull/Drag  

WOD 10.14.24

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A. For Load EMOM x 9 Minutes 1 Deadlift B. For Time 10 Rounds 30 Double Under 3 Deadlift 143/93  

WOD 10.13.24

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A. For Max Reps 5 Minute AMRAP 50 Air Squat Max Rep Chest-to-Bar Pull-up In Remaining Time 3 Minute AMRAP 30 Box Step-up 24/20" Max Rep Toes-to-Bar In Remaining Time 1 Minute AMRAP Max Distance Row – 10 m = 1 rep. B,…

WOD 10.12.24

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For Time With A Partner, Perform... 100 Walking Overhead Plate Lunge 20/10 75 Burpee-to-Plate 1:00 Deadhang 1,000M Run Together 20/10 1:00 Deadhang 75 Burpee-to-Plate 100 Walking Overhead Plate Lunge 20/10 – One partner works…

WOD 10.11.24

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A. For Load E2MOM x 5 Rounds 2 Power Clean 2 Thruster – Increase Loading Across As Many Sets As Possible – Rope Climb Practice In Remaining Time B. For Max Rounds and Reps 12 Minute AMRAP 3 Legless Rope Climb,…

WOD 10.10.24

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A. For Quality 3 Rounds 10/10 Banded Single Arm Lat Pull-down 8 Reverse Barbell Curl 6/6 Knee-over-Toe Foot Elevated Split Squat Rest :30s Between Movements Rest 2:00 Between Rounds A. For Time 3 Rounds 600M Run Rest…

WOD 10.9.24

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A. For Load and Quality On A 12:00 Clock... Max Height Box Jump Skill Work: Muscle-up Practice B. For Time 5 Rounds 5 Muscle-up 10 Box Jump 24/20" 20 Sit-up  

WOD 10.8.24

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A. For Max Rounds and Reps 12 Minute AMRAP 36/25 Calorie Any Machine 72 Double Under B. For Load and Quality Super Set Good Morning 10-10-10-10-10 Handstand Walk 5 x 50'  

WOD 10.7.24

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For Time "Andi" 100 Hang Power Snatch 100 Push Press 100 Sumo Deadlift High-pull 100 Front Squat – Perform With 29/20kg Barbell  

KNO - Monster 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, October 12, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Cheese, Meat,…