WOD 12.31.24

,
Partner Workout 20 Minute AMRAP 24 Box Jump Over 24/20" 24 Power Snatch 43/29 24 Overhead Squat 43/29 24 Knee-to-Elbow 24 Calorie Any Machine  

WOD 12.30.24

,
For Rounds and Reps 4 x 4:00 ARMAP 3 Hang Power Clean 6 Shoulder-to-Overhead 9 Lateral Burpee-over-Bar 12 Pull-up – Rest 2:00 between rounds. – Perform w/61/43kg Barbell  

WOD 12.29.24

,
A. Super Set Skill Work Alternating EMOM x 10 Minutes (10 Rounds) Min 1 | 1/1 Turkish Get-up Min 2 | :30s Handstand Hold A. For Max Calories EMOM 5: :35 Max Calorie Any Machine EMOM 5: :40 Max Calorie Any Machine EMOM…

WOD 12.28.24

,
A. For Load EMOM x 8 Minutes (8 Rounds) 1 Deadlift B. For Rounds and Reps 8 Minute AMRAP 2 Wall Walk 2 Deadlift 143/93  

WOD 12.27.24

,
A. Alternating EMOM x 8 Minutes (8 Rounds) RX: Minute 1 | 4-6 Bar Muscle-up Minute 2 | :30s Hollow Hold Intermediate Minute 1 | 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups Minute 2 | : :30s Hollow…

WOD 12.26.24

,
A. For Load Back Rack Lunge 2-2-2-2-2-2-2 B. For Time 2 Rounds 50 Alternating Dumbbell Snatch 50/35# 50 Wall Ball 20/14#, 10/9'  

WOD 12.24.24

,
Reminder - Morning Classes Only (5:15, 6:15, 7:15, 9:00, 10:00AM) A. For Load and Quality 5 Rounds 100' Double KB or DB Farmer Carry 100' Double KB or DB Overhead Carry 1:00 Heavy Object Hold At Chest – Rest 2:00 between…

Holiday Hours

,
Hi Cave Community, 2024 Holiday Hours It's getting close to that most wonderful time of the year. The Cave will be closed from Christmas Day, Wednesday, December 25, through New Year’s Day, Monday, January 1. There will be no…

WOD 12.23.24

,
A..For Rounds and Reps CrossFit Games Open 23.1 14 Minute AMRAP 60 Calorie Row 50 Toes-to-Bar 40 Wall Ball 20/14#, 10/9' 30 Clean 61/43 20 Muscle Up – December 21, 2023 B. Accessory Finisher Alternating EMOM…

WOD 12.18.24

,
A. For Load Back Rack Lunge 4-4-4-4-4+ – Max Reps Last Set B. For Time 3 Rounds 20 Alternating Dumbbell Snatches 5035# 10 Overhead Squat 43/29 5 Wall Walks