WOD 11.12.22

,
A. Clean Complex 3 Squat Clean + 1 Split Jerk 1-1-1 Work to 75% 1RM C&J A. For Time* + Weight* 18 Minutes To Complete 6 Power Clean + Jerk 34/25 18 Toes-to-Bar 60 Double Under 5 Power Clean + Jerk 43/30 15…

WOD 11.11.22

,
A. Super Set Neutral Grip Alternating Dumbell Bench Press 12-12-12 Banded Yates Row 10-10-10 B. "Kelly" 5 Rounds 400 Meter Run 30 Box Jump 24/20" 30 Wall Ball 20/14#, 10/9'

WOD 11.10.22

,
A. Super Set Alternating Every 1:30 for 8 Rounds Odd Rounds: 5 Tempo Front Squat 2101 Even Rounds: 5 Tempo Strict Pull-up 20X0 B. For Time* 10 Rounds 10 Thruster 52/35 5 Bar Muscle Up *15 Minute Time Cap …

WOD 11.9.22

,
A. Deadlift Every 2 Minutes 5-5-3-3-2-1-1-1-1 B. For Quality 8 Min EMOM 12 Single Arm DB Swings (switch arms every other minute) 45/30# 12 Air Squat 2 Min Rest 8 Minute EMOM 8 DB or KB Deadlift 70/50# 16 Push Up…

WOD 11.8.22

,
A. Super Set Every 2 Minutes Peform Tempo Back Squat 3301 1-1-1-1-1 @ 80% 1RM Rear Foot Elevated Split Squat 5-5-5-5-5 (each leg) B. For Time With Pair of Kettlebells: 10 KB Snatch - Right Arm 10 KB Snatch - Left…

WOD 11.7.22

,
A. Super Set Pause Snatch Grip Behind-the-Neck Push Jerk 3-3-3-3-3 2 second pause at initiating dip Tempo Strict Dip 20X0 5-5-5-5-5 B. 3 Rounds for Max Reps 1 Round = 3 Min of Work / 1 Min of Rest Within 3 Minutes…

WOD 11.6.22

,
A. Super Set Thruster 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 B For Time 5 Rounds 10 Dumbell Thruster 100 Meter Dumbbell Farmers Carry Perform with pair of 50/35# dumbbell

WOD 11.5.22

,
Partner Murph In teams of two, complete the following: 1 Mile Run 100 Pull-up 200 Push-up 300 Air Squat 1 Mile Run Perform with 20# vest Run 1 mile at the beginning and end together as a team. Share the reps of pull-ups,…

WOD 11.4.22

,
A. Super Set Halt Snatch Pull* 3-3-3-3-3 *Halt Snatch Pull = hold for 3 seconds below the knee, then finish with a high pull Skills: Jump Rope Practice (Double Unders, Crossovers) B. For Time + Weight 100 Double Under 10…

Holiday Hours

, ,
Hi Cave Community, Preview of Thanksgiving and Holiday Hours It's getting close to that most wonderful time of the year. The Cave will be closed on Thanksgiving, Thursday, November 24 and Friday, November 25. All regularly scheduled…