WOD 10.25.22

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A. Back Squat Strength Progression (based off of 1RM) Every 2:00 Minutes, perform: 3 Reps @ 85% 2 Reps @ 87% 1 Rep @ 89% 3 Reps @ 87% 2 Reps @ 89% 1 Rep @ 91% 3 Reps @ 89% 2 Reps @ 91% 1 Rep @ 93% B. 3 Rounds…

Halloween Hours

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Hi Cave Community, Boo! It's almost Halloween! The Cave will be closed on Monday, October 31 from 5:00 p.m. on. All scheduled classes in all disciplines after 5:00 p.m. will be cancelled. (Go on and have the sweet. You deserveÂ…

WOD 10.24.22

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A. Work Up To A Heavy Clean Complex 1 Clean Pull 1 High Hang Power Clean 1 Low Hang Power Clean B. 3 Rounds For Max Rep Burpees 1 Round = 3 Minutes Work Within 3 Minutes Complete: 12/9 Calorie Row 12 Power Clean…

WOD 10.23.22

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A. 8 Minute EMOM Snatch + Overhead Complex 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch Perform at ~50% 1RM OHS B. "Negative Nancy" 21 Overhead Squat 43/35 800 Meter Run 18 Overhead Squat 600 Meter Run 15…

WOD 10.22.22

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Partner Workout 100 Chest-to-Bar Pull Up 100 Overhead Lunge 20/15 100 Toes-to-Bar 100 Ground-to-Overhead with Plate 20/15 100 Burpee Over Plate Teams of two, only one athlete working at a time. Compare to 1/28/2017

WOD 10.21.22

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A. Super Set For Quality Wall Walk Up 1-2-3-4-3-2-1 Sandbag Clean 2-4-6-8-6-4-2 Skill Work: Kettlebell Snatch 15 Min EMOM (3 Rounds) Minute 1: 10 Deficit Push Up on KB (5/arm) Minute 2: 100 Meter Run Minute 3: 2…

WOD 10.20.22

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Within a 20 minute clock, establish a 1RM Strict Press**3 attempts to establish 1RM (athletes will have proper warm up sets prior to heavy 3 attempts) B. 12 Min AMRAP 12 Elevated Feet Ring Row 24 Double Under 15/12 Calorie…

WOD 10.19.22

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A. Super Set Deadlift 2-2-2-2-2 Alternating Goblet Cossack Squat 10-10-10-10-10 B. 5 Rounds For Time 10 Wall Ball 20/14#, 10/9' 10 Deadlift 52/35 10 Hang Power Clean 52/35

WOD 10.18.22

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A. 10 Min EMOM Tempo Strict Pull Up 20X1 Choose a number of reps that can be performed consistantly each round B."Helen" 3 Rounds For Time 400M Run 21 Kettlebell Swing 1.5/1P 12 Pull Up Compare to May 18, 2022…

WOD 10.17.22

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Within a 20 minute clock, establish a 1RM Back Squat**3 attempts to establish 1RM (athletes will have proper warm up sets prior to heavy 3 attempts) B. 12 Min AMRAP 1 Handstand Push Up 3 Box Jump 24/20" 2 Handstand Push Up 6…