WOD 11.20.23

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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…

WOD 11.19.23

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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

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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

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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…

WOD 11.16.23

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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

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A. Super Set Back Squat 5-3-1+ Back Squat 1x5 at 75% 1RM Back Squat 1x3 at 85% 1RM Back Squat 1x1+ at 95% 1RM Skill Work Toes-to-Bar Practice and Progression B. CrossFit Games Open 12.3 Complete as many rounds as…

WOD 11.14.23

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A. Super Set Sumo Deadlift 5-5-5-5-5 Stamina 5 x 50M Sprint 5 x 50M Jog (Recovery Pace) B. 3 Rounds For Time 400M Run 21 Sumo Deadlift High Pull 43/29 10 Minute Time Cap  

WOD 11.13.23

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A. Super Set Clean Complex 1-1-1-1-1-1 (1 Clean Pull + 1 Hang Power Clean + 1 Pause Front Squat) Skill Muscle-up Prep and Progressions B. "Nasty Girls" 3 rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power…

Thanksgiving Closure

The Cave will be closed on Thanksgiving and Black Friday (November 23 and November 24). All Gymnastics, Parkour, and CrossFit Teens classes are cancelled. Adult CrossFit classes will occur at the following times: Thursday, 11/23…

WOD 11.12.23

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A. Super Set Front Rack Step Back Lunge• 10-10-10-10-10 (Take Barbell From The Ground) L-Hang 5x20s B. 10 Minuite AMRAP 10/8 Calorie Row 8 Handstand Push-up