WOD 8.21.20

,
A. Pause Front Squat 5-5-5-5-5Hold for 3 seconds at the bottom of the squat. B. For time: 50 Air Squat 35 Box Jump Over 24/20" 50 Pistol, alternating 35 Box Jump Over 50 Air Squat

NEW! Distance Learning Camp

, ,
Hey there Cavers! Introducing the new Distance Learning Camp (1st grade - 6th grade) Fall Session 1: August 24 - September 4 *No camp on Monday, September 7 (Labor Day) Fall Session 2: September 8 - September 25 Fall Session 3: September…

WOD 8.20.20

,
A. Shoulder Press 5-5-5-5-5 B. 7 rounds for time: 14 Dumbbell Deadlift 14 Renegade Row 14 Dumbbell Push Press Perform with a pair of 50/35LB Dumbbells. 14 minute time cap.

WOD 8.19.20

,
A. Every minute for 10 minutes: 2 3-Position Power Clean B. For time: 100 Double Under 21 Hang Power Clean 61/43KG 75 Double Under 15 Hang Power Clean 50 Double Under 9 Hang Power Clean

WOD 8.18.20

,
A. Every minute for 8 minutes: 3 Hang Squat Snatch Perform at 65% 1RM Squat Snatch. B. For max reps: In 3 minutes: 21 Overhead Squats 35/25KG 21 Lateral Burpee Over Erg Max Cal Row Rest 3 minutes: In 3 minutes: 18…

WOD 8.17.20

,
A. Superset Bent Row 5-5-5-5-5 V-Up 5 x 20 B. For time: 30-20-10 reps of: Dumbbell Snatch, alternating 70/50LB Box Jump 30/24"

WOD 8.16.20

,
A. Work up to a heavy complex 3 Push Press 2 Push Jerk 1 Split Jerk B. 3 rounds for max reps: 1 minute on each station: Med Ball Clean 20/14LB Deadlift 52/35KG Med Ball Sit Up 20/14LB Hang Power Clean 52/35KG Rest…

WOD 8.15.20

,
A. Work up to a heavy Split Snatch B. For time: 800M Run 50 Kettlebell Swing 1.5/1P 30 Burpee 50 Kettlebell Swing 800M Run

WOD 8.14.20

,
A. Work up to a heavy complex 1 Front Squat 2 Front Rack Lunge 1 Front Squat B. As many rounds as possible in 10 minutes: 40 Double Under 3 Squat Clean & Jerk 84/61KG

WOD 8.13.20

,
A. 4 rounds: 1 Min Overhead Hold 30 Sec Rest 1 Min Squat Hold 30 Sec Rest Perform Overhead Hold with 50% 1RM Jerk. B. As many rounds as possible in 12 minutes: 4 Devils Press 50/35LB 8 Dumbbell Bent Row 50/35LB 12 Hollow…