WOD 4.23.19

A. Every minute for 10 minutes:

Strict Muscle Up

B. For time:

18-15-12-9-6-3 reps of:

Burpee Box Jump Over 24/20″
Toes to Bar

WOD 4.22.19

A. “J.J”

For time:

1-2-3-4-5-6-7-8-9-10 reps of:
Squat Clean 84/57KG

10-9-8-7-6-5-4-3-2-1 reps of:
Parallete Handstand Push Up, 6″ Deficit

Perform 1 Squat Clean, 10 HSPU, 2 Squat Clean, 9 HSPU, continue this pattern until you complete 10 Squat Clean and 1 HSPU.

WOD 4.21.19

A. Work up to a heavy

100FT Farmers Carry

B. 10 rounds or time:

10/7 Calorie Row
1 Rope Climb

WOD 4.20.19

A. Work up to a heavy

Hang Squat Clean Thruster, Triple

B. 3 rounds for time:

30 Wall Ball 20/14LB, 10/9′
20 Single Arm Overhead Lunge 50/35LB

2019 Easter Sunday

Hello Cave Clients,

We are open on Easter Sunday. All classes and Open Gym are happening as scheduled!

Happy Easter! 

 

 

WOD 4.19.19

A. Superset

Deadlift
5-5-5-5-5

Strict Ring Dip
5-5-5-5-5

B. 4 rounds for time:

400M Run
20 Sec L-Sit

Wear a 20LB weight vest.

WOD 4.18.19

A. Establish 1RM

Overhead Squat

B. For time:

30 Snatch 43/30KG
20 Pull Up
30 Clean & Jerk 43/30KG
20 Pull Up
30 Thruster 43/30KG
20 Pull Up

WOD 4.17.19

A. Work up to a heavy

20M Prowler Push

B. 8 rounds for max reps:

In 1 minute:

100M Run
5 Burpee
Max Rep Double Under

Rest 1 minute between rounds.

For the Burpee, jump to a target above your reach.

WOD 4.16.19

A. Superset

Bench Press
3-3-3-3-3

Romanian Deadlift
10-10-10-10-10

B. 3 rounds for time:

10 Front Squat 85/60KG
15 Chest to Bar Pull Up
20 Box Jump 30/24″

WOD 4.15.19

A. 4 rounds for max weight:

“Horsepower Complex”
7 unbroken sets of:

1 Snatch Grip Deadlift
1 Hang Snatch
1 Overhead Squat
1 Back Squat
1 Behind the Neck Jerk

For time:

2000M Row