WOD 2.17.23

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A. Super Set Supinated Bent Over Row 5-5-5-5-5 Strict Chin-up 5-5-5-5-5 B. 12 Minute AMRAP 8 Thruster 52/34 12 Toes-to-Bar 200 Meter Run

WOD 2.16.23

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A. Super Set Every 1:30 For 7 Rounds 1 Squat Snatch + 2 Snatch Balance + 3 Overhead Squat B. For Time* 300 Rep Kettlebell Challenge 100 Single Arm Russian Kettlebell Swing (50 / side) 50 Single Arm Kettlebell Snatch…

WOD 2.15.23

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A. Every 1:30 For 7 Rounds Clean & Jerk Complex 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk B. 12 Minuite AMRAP 3 Rope Climb 12 Push Jerk 61/43 50 Double Under

WOD 2.14.23

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A. Super Set E5MOM For 3 Rounds Goblet Cossack Squat 30X0 - Right 8-8-8 Goblet Cosssack Squat 30X0 - Left 8-8-8 Barbell Seated Good Morning 3010 8-8-8 B. For Time 5 Rounds 10 Burpee Box Jump Over 24/20" 5…

The Open - CrossFit Games 2023

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Hi there Cave Community, The 2023 CrossFit Open kicks off Thursday, February 16th, 2023! It's an event many CrossFit Athletes look forward to, and we know you all do as well. Open Kickoff Party at The Cave: Saturday, February 18th, from 8:00…

WOD 2.13.23

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A. Super Set E3MOM For 5 Rounds Bench Press 20X0 6-6-6-6-6 Strict Ring or Bar Dips 8-8-8-8-8 Skill Work Mixed Grip Pull-up B. 15 Minute AMRAP 8 Single Arm Kettlebell Push Press - Right - 1.5/1P 4 Mixed Grip Strict…

WOD 2.12.23

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A. 15 Minutes To Establish A 2RM Front Squat B. For Time 5 Rounds 15 Thruster 43/30 10 Weighted Sit-Up 20/14# 5 Ring Push-up

WOD 2.11.23

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A. Super Set Deficit Snatch Grip Deadlift 20X0 5-5-5-5-5 Skill Work Bar Muscle Prep and Progressions B. "CrossFit Games Open 19.4" For Time* 3 Rounds Of 10 Snatches 43/30 12 Bar-Facing Burpee 3 Minute Rest 3…

WOD 2.10.23

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A. For Quality E4MOM For 3 Rounds 1 Minute Row 20 Second Top Of Dip Support 20 Second Bottom Of Dip Stretch 20 Second Plank 1 Minute Row 20 Second Side Plank - Right 20 Second Side Plank - Left 20 Second Reverse Plank…

WOD 2.9.23

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 "Cosmosis" 400 Meter Farmer Carry 70/50# 400 Meter Run 21 Alternating Dumbbell Snatch 70/50# 21 Handstand Push-up 200 Meter Farmer Carry 70/50# 400 Meter Run 15 Alternating Dumbbell Snatch 70/50# 15 Handstand Push-up 100 Meter…