WOD 4.25.24

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A. Skill Work Super Set Handstand Walk 5 x 25' L-Hang 5 x 20s Muscle-up Prep and Progression B. For Time 50-40-30 Reps Of Wall Ball 20/14#, 10/9' 5-4-3 Reps Of Strict Muscle-up  

WOD 4.24.24

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A. For Load Power Clean Complex 1-1-1-1-1-1-1 1 Power Clean Complex = 1 Rep Each Of: Clean Pull + Hang Power Clean + Power Clean B. For Time 12 Rounds 5 Dumbbell Thruster 3 Burpee Over Dumbbell 1 Devils Press Use…

WOD 4.23.24

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A. For Load E3MOM x 5 Rounds Front Squat 10-8-8-6-6 B. For Time 5 Rounds 20 Box Jump Over 24/20" 20 Push-up 20 Pull-up  

Women's Level 6-7 Regionals In The Books

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Level 6/7 regionals was in Pleasonton this year. The Cave women had a fantastic meet with 5 1st place finishes among our team. This is a particularly impressive achievment given that region 1 (our region) is one of the most competitive regions…

WOD 4.22.24

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A. For Load Snatch 5-5-4-4-4-3-3 B. For Rounds 10 Minute AMRAP 10 Thruster 10 Power Snatch Use 52/38kg Barbell  

WOD 4.21.24

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CF Open Quarterfinals 24.4 Complete As Many Reps As Possible In 10 Minutes Of: 10 Clean and Jerk 61/38 – Rest 1:00 10 Clean and Jerk 84/56 – Rest 1:00 10 Clean and Jerk 102/70 – Rest 1:00 Max Rep Clean and Jerk In Remaining…

WOD 4.20.24

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CF Open Quarterfinals 24.3 For Time 3 Rounds 10 Handstand Push-up 20 Toes-to-Bar 2 Rounds 10 Strict Handstand Push-up 5 Rope Climb, 15' 1 Round 10 Chest-to-Wall Push-up 20 Muscle-up 15 Minute Time Cap  

WOD 4.19.24

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CF Open Quarterfinals 24.2 3 Rounds For Time 50 Wall Ball 20/14#, 10/9' 50 Lateral Burpee Box Jump Over 24/20" 20 Minute Time Cap  

WOD 4.18.24

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CF Open Quarterfinals 24.1 4 Rounds For Max Reps 1 Minute Max Rep Snatch 61/38 1 Minute Max Calorie Row 1 Minute Max DB Box Step-up 50/35#, 24/20" 1 Minute Rest  

WOD 4.17.24

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A. Partner Workout 20 Minute AMRAP 400M Run 50 Kettlebell Swing 1.5/1P 400M Single Arm Kettlebell Farmer Carry 1.5/1P Partners run together and break up the other two movements as needed. B.. For Load Front Squat 1-1-1-1-1-1-1 Final…