WOD 10.25.23

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A. Establish A 1RM Clean B. For Time Buy-in: 60 Air Squats 6 Rounds 6 Power Clean 43/30KG 6 Push Press 43/30KG 6 Toes-2-Bar Cash-out: 60/45 Calorie Row  

WOD 10.24.23

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A. Alternating EMOM Every 1 Minute For 12 Minutes, Alternating Between: 12 Dumbbell Bench Press (pick load) 8 L/8 R Single Leg Romanian Deadlifts (pick load) 100Ft Double Kettlebell Front Rack Carry (pick load) B. "J.T." 21-15-9…

KNO - Scary Fort Night

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Kids' Night Out is coming up! And it is Haunted House Night 👻 When? Saturday, October 28, 2023 Time? 4:30 p.m. - 9:00 p.m. Drop your child off at The Cave and enjoy some much-needed rest and relaxation or a night out on the town.Fort…

WOD 10.23.23

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A. Every 2:00 x 5 Rounds 1 Snatch Complex (1 Muscle Snatch + 2 Snatch Balance + 3 Overhead Squat) B. For Time 21 Back Squats 21 Strict Pull-Ups 15 Front Squats 15 Strict Pull-Ups 9 Overhead Squats 9 Strict Pull-Ups Perform…

WOD 10.22.23

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A. Super Set Work Up To A Heavy... 20M Tire Sled Drag Skill Work Double Under Practice and Progressions Single Under and Double Under Crossover Practice B. For time: 80 Double Under 40 Kettlebell Swing 1.5/1P 60 Double…

WOD 10.21.23

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 "Hildy" For time: 100/70 Calorie Row 75 Thruster 20/15KG 50 Pull Up 75 Wall Ball 20/14LB, 10/9FT 100/70 Calorie Row Wear a 20LB weight vest.  

WOD 10.20.23

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A. Super Set Deadlift 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% Assisted Nordic Hamstring Curl 30X1 5-5-5 B. For Time 20 Toes To Bar 40 Back Squats 20 Toes To Bar 40 Push Press 20 Toes To Bar 40 Push Jerk 20 Toes…

WOD 10.19.23

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A. E2MOM x 6 Rounds 3-Position Clean High Hang Clean + Hang Clean + Clean B. For Time 25 Burpees 15 Box Jump Overs 24/20" 5 Power Cleans 70/47KG 12 Box Jump Overs 4 Power Cleans 9 Box Jump Overs 3 Power Cleans 25…

WOD 10.18.23

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A. Super Set Strict Press 5-5-5-5-5 Sandbag Carrry 5x100ft Skill Work Rope Climb Practice and Progressions B. For Time 400M Run 15 Shoulder-to-Overhead 43/30KG 3 Rope Climb 400M Run 12 Shoulder-to-Overhead 52/34KG 2…

WOD 10.17.23

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A. EMOM x 9 Rounds Snatch Complex 1 Pause Snatch Pull + 1 Snatch Round 1-2: 70% Round 3-4: 75% Round 5-6: 80% Round 7-8: 85% B. For Max Reps 4 Rounds 3 Minutes On / 1 Minute Rest, Alternating Between: Rounds 1…