WOD 1.31.22

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A. Work up to a heavy complex: 1 Snatch Deadlift to Knees 1 Snatch Deadlift to High Hang 1 Snatch Pull 1 Snatch B. For time: 42 Kettlebell Swing 2/1.5P 21 Ring Dip 30 Kettlebell Swing 15 Ring Dip 18 Kettlebell Swing 9…

WOD 1.30.22

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A. Work up to a heavy complex 1 Thruster 1 Push Press 1 Push Jerk 1 Split Jerk B. For time: 21 Hang Squat Clean Thruster 35/25KG 400M Run 15 Hang Squat Clean Thruster 200M Run 9 Hang Squat Clean Thruster 100M Run…

WOD 1.29.22

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A. Deadlift 3-3-3-3-3 B. 3 rounds for max reps: In 3 minutes, perform: 20 Box Jump 30/24" 30 Dumbbell Snatch 50/35LB Max Calorie Row Rest 3 minutes between rounds.

WOD 1.28.22

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"Barbara" 5 rounds for time: 20 Pull Up 30 Push Up 40 Sit Up 50 Squat Rest 3 minutes between rounds.

WOD 1.27.22

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A. Work up to a heavy complex: 1 Clean Deadlift to Knees 1 Clean Deadlift to High Hang 1 Clean Pull 1 Clean B. 10 rounds for max reps: In 1 minute, perform: 5 Double Dumbbell Burpee Box Step Over 35/25LB, 24/20" Max…

WOD 1.26.22

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A. Superset Overhead Squat 2-2-2-2-2 Strict Pull Up 2-2-2-2-2 B. "CrossFit Games Open 16.5" As many rounds as possible in 7 minutes: 10 Power Snatch 34/25KG 3 Bar Muscle Up

WOD 1.25.22

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A. Superset Bent Press 5-5-5-5-5, each arm Single Leg Romanian Deadlift 10-10-10-10-10, each leg B. 3 rounds for time: 500M Row 21 Burpee 400M Run

WOD 1.24.22

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A. Work up to a heavy Thruster, Double B. "CrossFit Games Open 11.5" As many rounds as possible in 20 minutes: 5 Power Clean 65/45KG 10 Toes to Bar 15 Wall Ball 20/14LB, 10/9FT

Another Bridge Run in the Bag

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We had a great time this morning down at the Golden Gate Bridge for the 13th annual Epic Bridge Run. Another small group with Julian and Chris in attendance. The workout was "Catch 22". Start with a 1.5(ish) mile run from the north side of…

Remembering Bill Berry

Bill Berry was The Cave's first client. I am broken today with the news that yesterday, Sunday January 16th, 2022, he lost his battle with COVID. Many of you knew Bill either as a workout companion, and/or coach. He brought so much to so…