WOD 11.23.23
🦃 Happy Thanksgiving Cave Family! Partner Workout 20 Minute AMRAP 100 Calorie Row 50 Kettlebell Swing 2P/1.5P 400M Kettlebell Farmers Carry 2P/1.5P Split Reps Evenly Between Partners
Entries by Roger
WOD 11.22.23
A. Super Set Alternating Every 1:30 x 10 Rounds Even Rounds: 3 Deadlift Odd Rounds: Handstand Push-up Practice + Progressions B. 10 Minute AMRAP 7 Handstand Push-up 7 Deadlift 102/70
WOD 11.21.23
“Michael” For Time* 3 Rounds 800M Run 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and it’s worth, is […]
KNO – Ugly Sweater Night
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, December 9, 2023 Time? 4:30 p.m. – 9:00 p.m. Ages: 5-12 years old Dinner: Pasta and salad Movie: Kung Fu Panda Activities: Gymnastics, parkour, and Ugly sweater contest Kids’ Night […]
WOD 11.20.23
A. EMOM x 12 Rounds 1 Hang Power Clean B. For Time* 100 Push-up Every Minute On The Minute, Including 0:00, Row 100M *10 Minute Time Cap C. For Time (Start 5 Minutes After Part B)* 30 Strict Pull-up 8 minute Time Cap
WOD 11.19.23
A. Super Set Sled Push 5 x 20M Weighted Hip Extension 5 x 8-10 Reps B. AMRAP 5: 30 Double Under 10 Burpee – Rest 5:00 – AMRAP 5: 30 Double Under 10 Alternating Pistols
WOD 11.18.23
A. Super Set Sandbag Complex 5-4-3-2-1 (Sandbag Over Shoulder + Sandbag Squat) Skill Work Pull-up Prep and Progression B. “Fran” 21-15-9 Reps Of: Thruster 43/29 Pull-up 10 Minute Time Cap
WOD 11.17.23
A. Snatch Ladder E2MOM x 10 Rounds 2 Snatches B. For Reps: 1 Minute Rope Climb 1 Minute Alternating Dumbbell Squst Snatch 2 Minute Rope Climb 2 Minute Alternating Dumbbell Squst Snatch 3 Minute Rope Climb 3 Minute Alternating Dumbbell Squst Snatch Perform With 50/35# Dumbbell
WOD 11.16.23
A. Rowing Time Trial 250M Row 1:00 Rest 500M Row 2:00 Rest 1000M Row 4:00 Rest 500M Row 2:00 Rest 250M Row B. For Time 3 Rounds 25 Kettlebell Swing 2/1.5P 25 Ring Push-up 12 Minute Time Cap
WOD 11.15.23
A. Super Set Back Squat 5-3-1+ Back Squat 1×5 at 75% 1RM Back Squat 1×3 at 85% 1RM Back Squat 1×1+ at 95% 1RM Skill Work Toes-to-Bar Practice and Progression B. CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20 in 12 Push Press, 115/75 lbs […]
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