WOD 10.16.23

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  A. Super Set 1. Dumbbell Bench Press 21X1 12-10-8 2. Arnold Press 21X0 10-10-10 3. Skill Work Pull-up Prep and Progression Handstand Prep Push-up and Progression B. For Time 4 Rounds 21 Wall Ball 20/14#,…

WOD 10.15.23

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A. Superset Front Squat 2-2-2-2-2 Dumbbell Bent Row 8-8-8-8-8 B. "CrossFit Games Open 18.2" For time: 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell Front Squat Burpee Over Barbell Rx - 50/35LB Scaled - 35/20LB 12…

WOD 10.14.23

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 Partner Workout 30 Minute AMRAP One Athlete Works While Other Athlete Performs 500M Row One Round: 4 Toes-to-Bar 7 Push-up 10 Kettlebell Swing 1.5/1P 6 Chest-to-Bar Pull-up  

WOD 10.13.23

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A. Rogue Squataroo Challange Max Rep, Unbroken Bodyweight Backsquat, Immediately Followed By Three Attempt Max Distace Broad Jump A. Minutes 0-5 Complete max reps of a single unbroken set of back squats B. Minutes 5:30 - 6:00 Complete…

Gym Closure - Foam Pit Construction

We’ve got some great news and big projects coming to you at The Cave! Our gymnastics tumble track and vault stations will be transformed into a raised foam pit and new vault between Saturday, October 21st - Sunday, October 22nd! What…

WOD 10.12.23

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A. Super Set Deadlift 5-3-1 Set 1: 75% Set 2: 85% Set 3: 95% Skill Work Single and Double Under Crossover Practice B. 3 rounds for time: 20 Deadlift 70/47KG 10 Push Jerk 70/47KG  

WOD 10.11.23

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A. Two Part Clean EMOM Every 1:15 x 5 Rounds 1 Pause Power Clean Rest 2 Minutes Every 1:15 x 5 Rounds 2 Cleans B. 3 rounds for time: 50 Double Under 15 Back Squat 84/61KG 50 Double Under 15 Handstand Push U…

WOD 10.10.23

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A. Super Set Bench Press 30X1 4-4-4-AMRAP Set 1: 65% Set 2: 75% Set 3: 85% Set 4: 77%, Perform As AMRAP Skill Work Pistol Squat Prep and Progression Single and Double Under Crossover Practice B. 12 Minute AMRAP 6…

WOD 10.9.23

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A. Every 1:30 x 8 Rounds Snatch Complex (1 High Hang Snatch + 1 Hang Snatch + Snatch) 1-1-1-1-1-1-1 Set 1-2: 70% Set: 3-4: 75% Set 5-8: 80% Part B: "CrossFit Games Open 17.1/21.2" For time 10 Alternating Dumbbell…

WOD 10.8.23

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Tabata Fight Gone Bad 8 intervals of 20 seconds of work, 10 seconds of rest, of each of the following movements. Wall Ball Sumo Deadlift High Pull 34/25KG Box Jump 20"" Push Press 34/25KG Row for Calories Each movement is scored…