WOD 11.26.22

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A. Super Set 5 x 100 Ft. Carries: Athletes choice on style, equipment, and weight Weighted Pull-up 2-2-2-2-2 Skill Work: Jump Rope B. 4 Rounds For Time 15 Chest-to-Bar Pull-up 25 Wall Ball 20/14#, 10/9' 50 Double…

WOD 11.25.22

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A1. "Repentance" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30…

WOD 11.24.22

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Teams of 2 30 Rounds For Time 3 Bar Facing Burpee 3 Deadlift 101/70 3 Minute Rest 20 Rounds For Time 3 Bar Facing Burpee 3 Clean and Jerk 61/43 3 Minute Rest 10 Rounds For Time 3 Bar Facing Burpee 3 Snatch 61/43

WOD 11.23.22

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A. Super Set Alternating Kettlebell Bench Press 12-12-12-12-12 Banded Yates Row 10-10-10-10-10 B. Every 3 Minutes For 6 Rounds 15 Kettlebell RDL 10 Single Arm Kettlebell Clean R/L 5 Single ARM Kettlebell Push Press…

WOD 11.22.22

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A. Super Set Kettlebell Rack Elevated Split Squat 30X1 5-5-5-5-5 / leg Kettlebell Goblet Cyclist Squat 2020 8-8-8-8-8 B. "Not Quite Cindy, But Kinda" 20 Minute AMARP 5 Bar Muscle Up 10 Plyo Push Up 16 Alternating…

WOD 11.21.22

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A. Deadlift Wave Part 2 Every 2 Minutes Perform 5 Reps @ 83% 4 Reps @ 85% 3 Rep @ 87% 5 Reps @ 85% 4 Reps @ 87% 3 Rep @ 89% Athletes will be provided 8-10 minutes of warm up to work their way up to the start of their 83%…

14th Annual Epic Bridge Run

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You're welcomed to the 13th Annual Epic Bridge Run with The Cave! Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 14th Annual Epic Bridge Run, and like the…

WOD 11.20.22

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A. Super Set Tempo Back Squat 2101 5-5-5-5-5 Strict Ring Dip 5 x Max Effort Reps B. For Time 8 Rounds 250M Row 10 Single Arm Devil Press (5/side) 50/35#

WOD 11.19.22

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Tribute Workout + Partner WOD Eva Strong 5 Rounds For Time 24 Double Under (each athlete) 19 Toes-to-Bar (split with partner) 2 Clean & Jerk 93/61 (split with partner) 400M Run (together) With a running clock, complete 5 rounds…

WOD 11.18.22

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A. Super Set Snatch Balance + Heaving Snatch Balance 1-1-1-1-1 Skill Work Ring Muscle-up Prep + Progessions B. "Amanda .45" 13-11-9-7-5 Ring Muscle-up Squat Snatch 61/43 Time Cap: 13 Minutes Males 15 Minutes Females Courtesy…