WOD 9.16.22

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"If I leave here tomorrow, would you still remember me?" 20 rounds for time: 6 Burpee 5 Wall Ball 20/14, 10/9FT 4 Toes 2 bar 3 Deadlift 100/70KG 2 Bar Muscle Up 1 Power Clean and Jerk 100/70KG

WOD 9.15.22

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A. Work up to a heavy Squat Snatch B. For time: 40-30-20-10 reps of: Box Jump Over 24/20" Kettlebell Snatch 1.5/1P

Ninja Night - Sept. 24th, 2022

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Ninja Night is back! Saturday, September 24th, 2022 from 4:30 PM to 9:00 PM. Spend an evening at The Cave running obstacle courses, playing games, and making new friends. Dinner included. We are finally bringing back the long awaited event,…

WOD 9.14.22

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A. Work up to a heavy 100FT Farmers Carry B. As many rounds as possible in 15 minutes: 20/14 Calorie Row 3 Handstand Push Up 20/14 Calorie Row 6 Handstand Push Up 20/14 Calorie Row 9 Handstand Push Up 20/14 Calorie Row 12…

WOD 9.13.22

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A. Superset Back Squat 5-5-5-5-5 Single Arm Bent Row 8-8-8-8-8 each arm B. For time: Run 400M - 15-12-9 reps of: Overhead Squat 43/30KG Pull Up Run 400M - 15-12-9 reps of: Overhead Squat Pull Up Run 4…

WOD 9.12.22

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A. Every minute for 6 minutes: 5 Push Jerk @ 70% 1RM Push Jerk Compare to August 16, 2022. B. As many rounds as possible in 20 minutes: 1 Rope Climb 4 Turkish Get Up 50/35LB 7 Ring Push Up

WOD 9.11.22

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A. Superset Deadlift 3-3-3-3-3 Skill Work Handstands B. 2 rounds for time: 30 Kettlebell Swing 2/1.5P 25 Box Jump Over 24/20" 20 Front Squat 61/43KG Compare to February 11, 2019.

WOD 9.10.22

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A. Superset Shoulder Press 5-5-5-5-5 Leg Lift 5-5-5-5-5 B. As many rounds as possible in 15 minutes: 200M Run 8 Chest to Bar Pull Up

WOD 9.9.22

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A. Hang Squat Clean 3-3-2-2-1-1-1 B. 4 rounds for itme: 50 Double Unders 10 Front Rack Lunge 70/49KG 10 Push Jerk 70/49KG Compare to May 9, 2019.

WOD 9.8.22

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A. Every minute for 8 minutes: 3 Hang Squat Snatch @ 60% B. "Brian" 3 rounds for time: 5 Rope Climb 25 Back Squat 84/61KG