WOD 1.13.24

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Partner Workout 800M Run 80 Kettlebell Swing 1.5P/1P 80 Kettlebell Goblet Walking Lunge 1.5/1P 800M Run  

WOD 1.12.24

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A. For Time 10 Rounds 10/8 Calorie Row 10 Burpee 15 Minute Time Cap B. For Time 50 Shoulder-to-Overhead 84/57 10 Minute Time Cap  

WOD 1.11.24

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A. Super Set Establish A 1RM Deadlift 5-5-3-3-1-1 Skill Work Double Under and Wall Walk Prep B. For Time 5 Rounds 30 Double Under 3 Wall Wallk 1 Min Rest Between Rounds  

Big Meet Weekend For The Cave Jan 5, 2024

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The Cave had a huge meet weekend to open our winter/spring season. All of our competitive gymnasts were competing. Women's DP levels 3-8, Xcel, and Men's program levels 3-6. Our women's optional team had a fantastic meet and continue to perform…

WOD 1.10.24

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A. For Load 5 Rounds 3 Weighted Pull-up 3 Weighted Dip B. For Tine 5 Rounds 2 Rope Climb 10 Med Ball Sit-up 20 Box Jump 24/20"  

WOD 1.9.24

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A. Super Set Every 1:15 x 10 Rounds Snatch Complex 1 Hang Power Snatch + 1 High Hang Power Snatch Skill Work Pull-up Prep B. For Time 3 Rounds 15 Hang Power Snatch 43/29 15 Chest-to-Bar Pull-Up …

WOD 1.8.24

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A. For Load Clean 5-5-5-4-4-4-4-4 B. For Max Reps 5 Minute AMRAP Row 500 meters Max Rep Wall Ball 20/14#, 10/9' – Rest 5:00 – 5 Minute AMRAP Row 500 meters Max Med Ball Clean 20/14#, 10/9' &…

WOD 1.7.24

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A. Super Set Seated Good Morning 8-8-8-8-8 Goblet Kickstand Pistol Squat 8-8-8-8-8 / leg B. For Time 3 Rounds 10 Shoulder Press 52/34 :20 Handstand Hold 10 Overhead Lunge 52/34 :20 L-sit hold &n…

WOD 1.6.24

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20 Minute AMRAP 1 Muscle-up 50M Run 2 Muscle-up 100M Run 3 Muscle-up 150M Run 4 Muscle-up 200M Run Add +1 Muscle-up and +50M To The Run Each Round Until Time Expires.  

WOD 1.5.24

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A. Super Set Sumo Deadlift 3-3-3-3-3 Skill Work Handstand Practice - Walk and Push-up B. For Time 7 Rounds 10 Sumo Deadlift High Pull 43/29 10 Handstand Push-up