WOD 12.12.20

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A. Push Press 3-3-3-3-3 B. As many rounds as possible in 12 minutes: 9 Box Jump 24/20" 6 Push Press 52/35KG 3 Overhead Squat 52/35KG Compare to May 23, 2018.

WOD 12.11.20

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A. Every minute for 8 minutes: 3 Deadlift 3 Bent Row 1 Hang Power Clean Perform at 70% 1RM Power Clean. B. 5 rounds for time: 20 Dumbbell Deadlift 16 Renegade Row 12 Dumbbell Hang Power Clean Perform with a pair of…

WOD 12.10.20

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A. Front Rack Lunge 10-10-10-10-10 B. 5 rounds for time: 40 Double Under 20 Med Ball Sit Up 20/14LB 10 Med Ball Burpee 20/14LB 15 minute time cap.

WOD 12.9.20

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A. Work up to a heavy Squat Snatch B. "CrossFit Games Open 12.2" As many reps as possible in 10 minutes: 30 Power Snatch 34/20KG 30 Power Snatch 61/34KG 30 Power Snatch 75/45KG Max Rep Power Snatch 95/55KG

WOD 12.8.20

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A. Every minute for 8 minutes: Muscle Up Choose a modification and/or a number of reps that you can sustain for all 8 minutes. Or, 6 Ring Row 3 Ring Dip B. 5 rounds for time: 400M Run 15 Push Press 52/35KG …

WOD 12.7.20

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A. Back Squat 5-5-5-5-5 B. "Hurricane Freddy" With a running clock, perform for max distance: From 0:00-1:30: 12 Wall Ball Max Row for Meters From 1:30-3:00: 14 Wall Ball Max Row For Meters From 3:00-4:30: 16 Wall…

WOD 12.6.20

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 10 minutes: 7 Kettlebell Swing 1.5/1P 7 Kettlebell Sumo Deadlift High Pull 1.5/1P 7 Push Up Compare to January 20, 2018.

The Cave's Response to the new Stay at Home Order

Updated December 7: We know you are all probably wondering what is happening with your classes at The Cave. We have worked feverishly through the weekend to work out the best way to continue to facilitate classes. At this time no classes…

WOD 12.5.20

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A. Every minute for 10 minutes: Strict Pull Up Choose a modification and/or a number of reps that you can sustain for all 10 minutes. B. As many rounds as possible in 10 minutes: 1 Squat Clean 61/43KG 30 Double Under 2…

WOD 12.4.20

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"Jack" As many rounds as possible in 20 minutes: 10 Push Press 52/35KG 10 Kettlebell Swing 1.5/1P 10 Box Jump 24/20"