WOD 4.25.22

,
A. Superset Overhad Squat 3-3-3-3-3 L-Sit 5 x 20 Seconds B. For time: 15-12-9-6-3 reps of: Power Clean 52/35KG Push Up Front Squat 52/35KG Push Up

WOD 4.24.22

,
A. Push Jerk 5-5-5-5-5 B. For time: 30-20-10 reps of: Right Arm Suitcase Deadlift Left Arm Russian Kettlebell Swing Sumo Deadlift High Pull Right Arm Russian Kettlebel Swing Left Arm Suitcase Deadlift Perform with…

WOD 4.23.22

,
A. Work up to a heavy Power Clean B. 5 rounds for time: 12 Lateral Burpee Over Bar 12 Pull Up 12 Power Clean 52/35KG Rest 2 minutes between rounds.

WOD 4.22.22

,
 "Blake" 4 rounds for time: 100FT Overhead Lunge 20/10KG 30 Box Jump 24/20" 20 Wall Ball 20/14LB, 10/9FT 10 Handstand Push Up

WOD 4.21.22

,
A. Superset Shoulder Press 5-5-5-5-5 Hip Extension 5 x 10-25 reps B. For time: 100 Double Under 20 Dumbbell Snatch 70/50LB 75 Double Under 15 Dumbbell Snatch 50 Double Under 10 Dumbbell Snatch

New to CrossFit? Start with Foundations

Signing up for a Foundations package at The Cave is a great way to get you started on your fitness journey. Foundations: 5 one-hour private sessions with one of our CrossFit coaches, and 5 group CrossFit classes.  We designed this package…

WOD 4.20.22

,
A. Snatch Balance 3-3-2-2-1-1-1 B. As many rounds as possible in 8 minutes: 5 Hang Squat Clean 61/43KG 10 Toes to Bar

WOD 4.19.22

,
A. Every 30 seconds for 20 rounds: 1 Snatch Pull @ 1RM Snatch B. 3 rounds for max reps: In 3 minutes, perform: 30/21 Calorie Row 15 Ring Dip Max Rep Lateral Burpee Over Rower Rest 3 minutes between rounds. …

WOD 4.18.22

,
A. Superset Back Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. For time: 21-15-9 reps of: Thruster 43/30KG Kettlebell Swing 1.5/1P Then, 21-15-9 reps of: Pull Up Kettlebell Swing

WOD 4.17.22

,
A. Superset Bench Press 3-3-3-3-3 GHD Sit Up 5 x 10-20 reps B. As many rounds as possible in 15 minutes: 40 Double Under 12 Hang Power Snatch 43/30KG 4 Handstand Push Up 40 Double Under 12 Hang Power Snatch 43/30KG 8…